STRENGTH:
#stamina squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 66% of 3-Rep Back Squat or 57% of 1 Rep Back Squat
This is an increase of 3% from last week. Same loading for both lifts.
BeachFit will do:
Min 1: 6 DB Squats (35/20lbs)
Min 2: 6 DB Alternating Lunges from Hang
WOD:
#tailspin
AMRAP 14:
15 Thrusters (95/65lbs)
30 Double-Unders *Scale 60 Single Unders
15 CTB Pull-Ups *Scale to Pullups or Ring Rows
30 Double-Unders
CASHOUT:
#body armor db fun
4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 Sit ups or GHD Sit-Ups.
Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.
