Essentials
A.
6 Sets
Back Squat x 6@65%, 4@70%, 2@75%, 6@70%, 4@75%, 2@80%
On the 2min Mark
Rest 5min
B.
5 Sets
Goblet Squats x 8 reps
Tempo @32×1
On the 2min Marks
Rest 5min
C.
For time:
Wall Balls x 75 reps
Fitness
A.
6 Sets
Back Squat x 3@75%, 2@80%, 1@85%, 3@80%, 2@85%, 1@90%
On the 2min Mark
Rest 5min
B.
5 Sets
Over Head Squats x 2 reps
On the 2min Marks
Rest 5min
C.
Karen
For Time:
Wall Balls x 150 reps 20/14
Performance
A.
3 Sets
Over Head Snatch Grip Bar Bell Bulgarian Split Squats x 6 per leg
Each leg every 2min
*First Set this week should be the ending weight from last week*
Rest 5min
B.
5 Sets
Touch and Go Squat Snatch x 2 reps
Build to 70-80% of 1RM
On the 2min Marks
Rest 5min
C.
For Time
Wall Balls x 150 reps
*Males 20lbs to 12ft target, Female 20lbs to 10ft Target*