PRIVATE BARBELL
0:00-9:00 Building Squat Clean & Jerk
0:00-2:00 EMOM @65%
2:00-4:00 EMOM @72%
5:00 @75%6:00 @80%7:30 @ 85%
9:00-20:00 Front Squats
3@70%2@80%1@85%1@90%1@93%
:10 Walkout @105%
Heavy Singles by Feel if time
@24:00 MetCon AMRAP 10:
2-4-6-8-10-etc
Strict Pullups
Toes to Bar
*Starting with and E2MOM - 2 D Ball to Shoulder + Squat
Home Version
Strength 4 Sets of 10
Tempo Heavy Bag Squats
Tempo = :02 down, :02 Pause, Fast Up
MetCon AMRAP 10:
2-4-6-8-10-etc
Sheet Rows
1.2.3 Up Downs
Starting with and E2MOM - 2 Heavy Bag to Shoulder + Squat
POWER LUNCH
Coached by Andre
Skill: Headstand Toe Touch
MetCon 10-8-6-4-2
Wall Walks
Sit Up Get Ups
*EMOM 5 Hand Release Pushups
Buyout: Abs for Days