May 10, 2018


Warm up
Dynamic warm up
-Knee pulls, quad pulls, Sampson lunges, inch worms, etc
Back Squat
5 reps @ 60-65%
3 reps @ 70-75%
2 reps @ 75-80%
1x20 @65% (Up 35lbs)
*If you dont get through your 20 reps unbroken, dont re rack and finish, just drop 10lbs for next Monday.
*You must go unbroken without re racking the barbell. If you didn’t test your back squat before the program started, start with a reasonable weight. You will build by 5lbs every time you do this over the next few weeks so it is important to stick to your percentages and add your scores to Wodify to keep track!
Metcon (AMRAP - Rounds and Reps)
10 Minute AMRAP
5 Box jumps 24/20"
10 DB Push press 50/35#
15 DB Deadlifts 50/35#
Optional Accessory
3 sets
8 Bench press
ME Push ups
*If you cant do 5+ reps on push ups, please modify.
Rest 2 minutes between sets

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