1/20/15 Tuesday

Performance

A.  On A continuous clock…

Every two minutes, (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

+

When clock hits 10:00min

+

Every two minutes, (2 sets):

Back Squat x 8-10 reps @ 73-78%

 

B. Romanian Deadlift; 5 reps x 4 sets, rest 2min

 

C.  In teams of 2, relay to complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans (185/135 lbs)

6 Burpee Box Jump-Overs (24″/20″)