Thursday 10-21:
Base Strength:
A1. Front Squat @ 30X0; 2-3 x 7; rest 10 second
255x3x3x3x3x3x3x3
A2. Back Squat @ 30X0; amrap x 7; rest 2 min
255x10x8x8x7x7x7x7
A3. L Pull Ups @ 31X1; amrap (-1) x 7; rest 3 min
4-4-4-4-5-5-5
B. Hang Squat Clean - build quickly on the minute to a heavy single with perfect form
95-115-135-155-175(F)-175-185-195-205(F)-185
C1. Mixed Grip Chin Ups @ 30X0; 3-4 x 4;
4x4
rest 10 second
C2. CTB Chin Ups - 10 AFAP x 4; rest 2 min
As rx'ed
(use same barbell for back squat as front squat; perform front squat reps; rest 10 sec while bar on rack; then perform amrap @ tempo!!!; mix grip per set on chin ups - one palm facing you, one palm away)
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