Monday 3/7

Cash In: 1 x 800

Cash Out: 2×25 floor wipers

Basic

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 10 reps

*Set 2 – 10 reps

*Set 3 – 8 reps

*Set 4 – 8 reps

*Set 5 – 6 reps

*Set 6 – 6 reps

Add weight every set.

B.

Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters

8 Front Squats or Goblet Squats

12 Toes to Bar

Performance

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 83%

(athletes are allowed only on full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top,

the set is over)

B.

Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters

8 Front Squats (175/115 lbs)

12 Toes to Bar