WARM UP / MOBILITY
Big dynamic warm-up
Pre-squat hip opener + squat holds
Banded shoulder / front rack stretch-out
Pre-squat hip opener + squat holds
Banded shoulder / front rack stretch-out
Front Squat
EMOM x 10 sets: Front Squat x 1
– Start at 60-65% of 1RM and build slowly each set to a heavy single.
– Do not go to failure to try to PR with this short rest time, aim for your last set to be 90-95%.
– Start at 60-65% of 1RM and build slowly each set to a heavy single.
– Do not go to failure to try to PR with this short rest time, aim for your last set to be 90-95%.
The Open AMRAP
Complete AMRAP in 20 minutes:
45 Wall Balls (20/14lb – 10’ target)
40 Toes to Bar
35 Box Jumps (24/20”)
30 Burpees over the bar
25 Chest to bar pull-ups
20 Cleans (145/100)
15 Shoulder to overhead (145/100)
10 Snatches (145/100)
10/5 Ring Muscle ups (10 for Male / 5 for Female)
—
Scale the reps / movements so that you can get to the barbell work at the end.
Muscle ups can be scaled to Ring dips for today.
45 Wall Balls (20/14lb – 10’ target)
40 Toes to Bar
35 Box Jumps (24/20”)
30 Burpees over the bar
25 Chest to bar pull-ups
20 Cleans (145/100)
15 Shoulder to overhead (145/100)
10 Snatches (145/100)
10/5 Ring Muscle ups (10 for Male / 5 for Female)
—
Scale the reps / movements so that you can get to the barbell work at the end.
Muscle ups can be scaled to Ring dips for today.
