A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 80-85%
*Set 5 – 6 reps @ 75-80%
*Set 6 – 9 reps @ 70-75%
B.
RX
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters 60/40 Kg
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Scaled
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters 40/25 Kg
6 Burpees Over the Barbell
9 Banded Chest-to-Bar Pull-Ups
Basic
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters 30/20 Kg
6 Burpees Over the Barbell
9 Banded Pull-Ups / Ring Row
