Emom for 9 Minutes (3 Sets):
Min 1, 4, 7: 10 Toes-2-Bar
Min 2, 5, 8: 30 second Farmers Carry (70/53)
Min 3, 6, 9: 20 Jumping Lunges
B.
Back Squats (% of 1 rep max)
1 Set: 5reps @ 65%
2 Set: 3reps @ 75%
3 Set: 2reps @ 85%
4 Set: 1reps+ @ 95%
Rest 2 minutes between sets
*4 Set is a Max Effort set
**If you don't know your 1RM, guess and base your
percentages off that number.
C.
PERFORMANCE / ATHLETE
12 Minute AMRAP
7 Clean-n-Jerks (115/80)
7 Front Rack Reverse Lunge (Don’t Alternate) (115/80)
*All 7 with same leg; switch on next round
**Reverse Lunge means stepping backward into the lunge.
10 C2B