Monday
Back Squat “back off week “
3×5 @ 50-65 %
3x 3 weighted pull-ups or partner resisted )
Goblet Squat @ with a weight greater than 35 pounds for example 44#, 53# , 70#
4x Max reps in 60 seconds
Rest 1 minute between
B)
(Novice)
Against a 9 minute clock…
20-16-12-8-4 Goblet Squats
100-80-60-40-20 Rope Skips
With remaining time… of the 8 mins.
Max reps KB Swings
(Intermediate / Advanced)
B) Against a 9 minute clock…
10-8-6-4-2 Front Squats 115/75
50-40-30-20-10 Double Unders
With remaining time…
Max reps of Power Cleans 115/75
