Fitness – Workout of the Day
1. Back Squat – 5 reps – Every 90 sec X 5 sets – Hold 100% of weight from last week for all 5 sets.
+
AMRAP 12 mins
6 Front Squat – 115/75
12 Ab mat Sit-ups
18 Box Jump-overs – 24/20
Performance – Workout of the Day
1. Back Squat – 5 reps – Every 90 sec X 5 sets – Hold 100% of weight from last week for all 5 sets.
+
AMRAP 12 mins
6 Squat Snatch – 115/75
12 GHD Sit-ups
18 Box Jump-overs – 24/20
Competition – Workout of the Day
1. Power Snatch + Hang Snatch + Overhead Squat (1+1+1) – EMOM X 10 mins – build on feel.
2. Back Squat – 5 reps – EMOM X 6 mins @ 60% across. Focus on fast reps.
+
3 Rounds for Time
6 Hang Squat Cleans – 165/110
9 Box Jumps – 36/30
12 Chest to Bar Pull-ups
-rest 5 mins-
10 Min AB – for Cals
