Tuesday 1.15.19


Back Squats
20 Minute Section. Perform 3x4 with 87.5% of your 1Rm, then a single AMRAP set with 77.5% of your 1Rm. If you did not test your 1Rm on the Total day, perform 3x4 with a heavy load but just below maximal. Then, AMRAP with a weight you can perform around 10 reps with. If you performed this last week use the same weight for he 3 heavy sets, and try to beat your score by at least 2 on the AMRAP.

3 Rounds: (13 Minute Time Cap)
400M Run
10 Clean and Jerks

Level 3- 135/95
Level 2- 95/65
Level 1- A weight that allows you to touch and go at least 4-6 reps each set on clean and jerk. Modify Handstand pushup to eiether 3 wall walks, regular push-ups or dumbbell Z-Presses. This time cap is aggressive, make sure people are picking things they can move quickly through.