For time
15-12-9-6-3
Power clean 60kg
Bar facing burpees

4 sets of 3 hang squat cleans

Accessory 3 Sets

8 DB Bench Press
15 GHDSU

increase weight last week.

Weighted Dip

7 - 5 - 3 - 1 - 1

Bench Press 1 RM

• AMRAP 65%

Complete as many rounds in 12 minutes as you can of:

• 5 front squats
• 10 chest-to-bar pull-ups
• 20 double-unders

♀ 125 lb. ♂ 185 lb.

Back Squat
Army core lift of SquatConduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists

Warm up with 2 sets of 10 reps of dumbbell back squatsWarm up with 1 set empty barbell 10 repsWarm up with 1-2 sets of 5 reps warm up weight to build to your working setsVolume WorkConduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

6 rounds (ascending weights)

5-5
Goblet Reverse Lunges
5-5
Goblet Cossack Squats
5-5
Goblet Box Step-Ups
5-5
Goblet Forward Lunges
5-5
Single Arm Suitcase Deadlift
5-5
CrossBody RDL
5-5
Bulgarian Split Squat
10
Banded Goblet Squat
10
Banded KB Russian Swing

Wod
AMRAP8
Man Maker @2x20/12kg

EMOM 16' OF:
1' 10 BARBELL SNATCH 40/25 - 30/20
2' 10 OVERHEAD SQUAT OR 15 FRONT SQUAT
3' 10 CLEAN&JERK
4' REST

For time
1 round
50 wall ball
10 ctb
Directly to
2 rounds
50 air squat
10 ctb
Directly to
3 rounds
500m air bike
10 ctb