Warm Up
Jumprope 3 minutes
Ankle, Hip, and Front Rack Mobility
Then, in teams of 2 complete 2 sets each of:
- Alt Burpee x 10
- Thruster x 15 (45/35) – Partner Hangs from Pull Up Bar
Workout of the Day
A. Back Squat x 5 Sets
- *Set 1 – 6 reps @ 65%
- *Set 2 – 4 reps @ 75%
- *Set 3 – 2 reps @ 80%
- *Set 4 – 2 reps @ 85%
- *Set 5 – 1 rep @ 90%
B.
- Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
compare to result from 1.13.2016
C.
For time, complete rounds of 21,15, and 9 of:
- Thruster (95/65)
- Burpee over the Bar
