Back squats - 2 sets of 4 @50% 2 sets of 4 @60% 1 set of 4 @70% 1 set of 2 @80% 5 sets of 2 @85% - Total reps: 32 reps (22 warm up reps + 10 working reps) - Then, - Time CAP: 10 minutes: - 7 - 5 - 3 - 1 Power cleans - 10 - 10 - 10 - 10 Burpee over the Bar - Total reps: 56 reps 16 Power cleans 40 burpees over the bar
WORKOUT OF THE DAY - EMOTM FOR 12 Mins - 5 Back Squats -— then, - Run 400 Meters 21 Handstand Push ups 5 Rope Climbs - Run 300 Meters 15 Handstans Push ups 4 Rope Climbs - Run 200 Meters 12 Handstand
CINCO DE MAYO - 5 Minute AMRAP 5 Power Snatch @135/95 5 burpees over the bar - 5 Minute AMRAP 5-5 Dumbell Push press @50/35 100 meter run - 5 Minute AMRAP - 5 Bar Muscle ups (10 Pull ups) 5 Kettlebel
Workout of the day - Complete the following (18 Min TIME CAP) - Buy in: 150 Double unders - 4 Rounds •15 Box Jumps (30/24) •12 DBL KB Lunges (55/35) •5 Deadlifts @75% - Then, - TABATA - Weighted Russi
