Monday- Squat Int + Oly Density + UB Density CP + SL Endurance
A. Back Squat, build to tough single w/ 2 sec pause in 12 min, then drop 20% for 3 x 5 (increase load if it feels good, no pause)
+
12 min EMOM
1st- 10 Bench Press @ lighter than last week
2nd- 8 CTB Pull Ups + 8 Toes to Bar
+
3 sets @ 97% effort
7 Burpee Box Jump Overs, 24”
15 sec Bike Sprint
7 Burpee Box Jump Overs, 24”
25 sec Bike Sprint
Rest 6 min b/w sets
A. 425
345/365/365
EMOM -
1st - 185/185/155 the rest of the way
2nd - Done
3 sets: 2:03/1:59/1:50
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