Back Squats - 10:00 EMOM
Every minute perform 3 reps.
Increase weight every 2:00
Min 1+2 = 60% of 1RM
Min 3+4 = 65% of 1RM
Min 5+6 = 70% of 1RM
Min 7+8 = 75% of 1RM
Min 9+10 = 80% of 1RM
“Open 11.5”
20:00 AMRAP
5 Power Cleans (RX:115/80 RX+:145/100)
10 Toes-to-Bar
15 Wall Balls (20/14)
Accessory Work
3 Rounds of:
10 Standing Alt. DB Bicep Curls (each side)
20-40 secs Top of Ring Dip Hold
Then:
1 min couch stretch (each side)
1 min foam roll lats (each side)
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