Part 1:

4 Sets

2 Front Squats

4 Back Squats

*Following your second front squat, immediately begin your back squats

*Each set should be heavy. 75+% of your 1 rep max Front Squat

Part 2:

20 Thrusters (45/35)

20 Chest to Bar Pull Ups

20 Overhead Squats (45/35)

20 Sit Ups

15 Thrusters (95/65)

15 Chest to Bar Pull Ups

15 Overhead Squats (95/65)

15 Sit Ups

10 Thrusters (115/75)

10 Chest to Bar Pull Ups

10 Overhead Squats

10 Sit Ups

*15 Minute Cap

*Weight can be scaled up, but time cap remains

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