Monday, 10/15/2018

A. Back Squat
Add 10 pounds to your current 1RM, and calculate its 90%
5 @ 65% of 90%
5 @ 75%
Max Reps @85% (Must be at least 6)
*10 GHD Sit Ups after each Back Squat set
B. For time:
20 Thrusters (75/115)
10 Pull-Ups
30 Front Squats (75/115)
20 Pull-Ups
40 Back Squats (75/115)
30 Pull-Ups
Ninja:
For time:
Row 2000 Meters
50 Air Squats
Bonus:
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep
(build over the course of the three sets)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 70+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%