CONDITIONING
AMRAP 15
5 DEADLIFTS
10 OHS
15 TOES TO BAR
#95/65
IMMEDIATELY INTO...
6 MINUTES TO ESTABLISH
HEAVIEST COMPLEX
1 SNATCH + 1 HANG SNATCH + 2 OHS CASH OUT
3X100' SLED PUSH #HEAVY
POWER HOUR
Warmup:
10-1 Banded Steps
20 Glute Bridges.
Back Squat: WK 2
Warmup:
x 10 Empty Bar
x 8 @ 50%
- 1 x 10 @ 62.5% or 6 RPE
- 1 x 10 @ 72.5% or 7 RPE
- 1 x 8 @ 80% or 8 RPE
- then
- 4 x 5 @ 80% or 80 RPE
- Then
- 2 sets:
- :45 Tempo Squat @ 60% 1RM
- :15 Down +
- :15 Hold @ Bottom +
- :10 Up +
- :5 Hold @ Top = 1:00
- LEGS
- 3 sets:
- 10/10 BB Front Rack Reverse Lunge Steps
- (95/65)* start around here, scale up or down as needed, shouldnt be easy
- -Superset
- :45 Wall sit
Then:
50 Rep Bodyweight Sissy Squats
