STRENGTH:
#backsquatwaves (15 minutes)
Percentages are off your 5RM Max or about 87% of 1RM
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Rest 1-2 Minutes, if needed
Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%
Rest 1-2 Minutes, if needed
Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%
BeachFit will do:
AMRAP 14
7/5 Cal Bike
10 Goblet Squats
7/5 Cal Bike
10 Jumping Alternating Split Lunges
12 Vups
WOD:
#power move
AMRAP 12:
6 Power Snatches (95/65) Rx+115/75
9 Overhead Squats (95/65) Rx+115/75
12 Box Jumps (24/20)
*Scale to Power Clean and Front Squat OR
**BeachFit will do DB Snatch and DB Front Squat (Switch rack position each round
