Context: Practice – Breathing during larger sets of Squats.
Dynamic Warm : 3 rounds
20m Farmer Carry,
10 Ring Rows,
10 Reverse Lunges (5R/5L),
10 Hollow Rocks,
10 Goblet Squats
Weighted Strict Pull-up 5×1
Use the heaviest weight you can for each set. Rest as needed between sets.
Spend 8 minutes working up to a challenging Weighted Strict Pull-Up (or progression).
Strength Superset:
6×4 Front squat, adjust load each set
6×6 DB shoulder press, use same weight across all sets
MetCon: AMRAP 9 mins of:
6 Hang Power Cleans, 135/85 lbs
2 Shuttle Runs, 20 ft
6 Hang Power Cleans, 135/85 lbs
4 Shuttle Runs, 20 ft
6 Hang Power Cleans, 135/85 lbs 6 Shuttle Runs, 20 ft …
Continue adding 2 Shuttle Run reps each round until time expires.
Hang Power Cleans (Health: 55lbs, Athletic*: 85lb, Performance: 135lb) or 9 with DBs (15lb, 30lb*, 45lb) round trip Shuttle Run (no line touch)