July 8, 2022:

Friday, July 8:

Strength:

Lifting: Back Squats and Front Squats

Back Squat 5x3 at 60% 1RM

*Rest 2 mins*

Front Squat 5x3 at 60% 1RM

Complete sets every 1 min for 5 mins

"Collateral"

AMRAP 8 mins: Hang Power Cleans and Bar Facing Burpees

Complete as many rounds as possible in 8 mins of:

3 Hang Power Cleans, 115/75 lbs

6 Bar Facing Burpees

6 Hang Power Cleans, 115/75 lbs

6 Bar Facing Burpees

9 Hang Power Cleans, 115/75 lbs

6 Bar Facing Burpees ... Continue adding 3 Hang Power Clean reps each round until time expires.

The goal today is to find a barbell cycling pattern that is smooth and efficient. We are expecting unbroken barbell reps through the round of 12 and then once we hit the 15s have to settle back in and work on some quick sets of 4-5 reps at a time.

Competitor: 155/105

L2: 95/65

L1: 45/35, Lateral Burpees