1. 12mins: Build to heavy single Back Squat
EMOMx3: 1-3 Back Squats
Notes: During the 12mins you will build to a heavy single, NO FAILING. Then the EMOM reps will be performed one minutes 13, 14 and 15. To help game plan, when you get close to the 12min mark figure out what your percentages will be based on where you are with the weight on the bar.
2. 15min AMRAP in teams of 2:
5 Ring Dips
20 Russian Twists
*After each round 5 Burpees
Notes: Only one person works at a time… “A” does Dips, then “B” does dips, and so on. Both athletes perform Burpees at the same time.
1. 7 Rounds, rest 1:1
12 Burpees over Rower
Odd: 5 TnG Power Cleans
Even: 3 TnG Power Snatches
Notes: Must use the same weight for both movements. Build as you go, but what you use for the Clean should be used for the next set of Snatches…in other words, only change weights after Snatches.
“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” – Dale Carnegie