WARMUP
3 ROUNDS (:20 ON/ :10 OFF):
AIr Squats
Alt. Shoulder Taps
Hollow Rocks
Into…
2 ROUNDS
10 DB Front Squats + 10 DB Push Press –> 10 DB Thursters
8 Scap Pull-Up (:02 Pause @ Top/Bottom) –> Kip Swings
10 Ring Rows –> Harder Ring Rows / Strict Pullup
STRENGTH
Back Squat for load:
% of Training Max
1×3 @ 75%
1×3 @ 85%
1×3+ @ 95%
Week 4 of 6
Strength | 5-3-1 Cycle
WORKOUT
AMRAP x 8 MINUTES
21-15-9*
DB Thrusters (50/35)
Chest to Bars
*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.
(Score is Total Reps)
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