A. Bench Press
Work to 1RM. Maintain three points (upper back, butt, heels) of contact during the lift.
B. "Highway of Hope"
AMRAP 17 Min:
40 Burpees
30 Cleans @ 95/65#
30 Burpees
30 Cleans @ 165/115#
20 Burpees
30 Cleans @ 205/145#
10 Burpees
AMRAP Cleans @ 255/175#
A. Back Squat- Every 3 Minutes for 12 Minutes (4 sets):
Minute 0- 1 x 10 @60%
Minute 3- 1 x 8 @70%
Minute 6- 1 x 8 @75%
Minute 9- 1 x 8 @80%
(3 Minute Transition)
B. Front Squat- Every 2 Minutes for 8 Minutes (4 sets):
Minute 15- 1 x 5 @60%
Minute 17- 1 x 5 @65%
Minute 19- 1 x 5 @70%
Minute 21- 1 x 5 @70%
C. 2 x Max Reps Bench Press x BW/.75 BW
(rest as needed)
D. "Baylor Ruffner"
EMOM 15:
Minute 1- Strict Pull-ups 8/4
Minute 2- Box Jump Overs x 10
Minute 3- Jumping Squats 45#
*Pick a box height that can be safely cleared without touching the top.
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