Front Squat
1x5 @ 65% 1-Rep
1x5 @ 70% 1-Rep
1 x 5 @ 75% 1-Rep
1 x 3 @ 80% 1-Rep
Then
Test 1-Rep Push Jerk (From Rig)
Warm-up
1x10 Barbell Only
1x5 @ 30% 1-Rep Max
1x5 @ 50%1-Rep Max
Then
No More Than 3-5 1-Rep Sets to set Max
AMRAP
15 Minutes
15/12 Cal Row
30 Dumbell Z-Press (20/15)
30 AbMat Sit-ups
Warm-up for the following. 25 Minute AMRAP: 10 Pull-ups 20 Push-ups 30 Air Squats On the… 0:00 – Run 200 Meters 5:00 – Run 200 Meters...
Barbell Complex Complete the following 5 - Bent Over Row 5 - Deadlift 5 - Hang Clean 5 - Thruster or Front Squat Complete the above 5...
Super Set the following 5-5-5-5-5 Dumbbell Bench Press 5 x 10 Dumbbell Bicep Curls Then Teams of 2 - All Work Is Split AMRAP - 28 Minutes...
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