Strength:  Back Squat

Wk 6:

  • 10 @ 70%
  • 8 @ 75%
  • 6 @ 80%
  • 4 @ 85%
  • 3 @ 90%
  • 2 @ 95%

or Wk 5 if you missed

  • 10 @ 70%
  • 8 @ 75%
  • 6 @ 80%
  • 4 @ 85%
  • 3 @ 90%

W.O.DComplete in order

  • 21 x Burpees
  • 21 x Pushup (Strict)
  • 42 x Calories on Rower
  • 15 x Burpees
  • 15 x Pushups (Strict)
  • 30x Calories
  • 9 x Burpees
  • 9 x Pushups (Strict)
  • 18 x Calories 

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OLY Group:

  • Pwr Snatch + OHS:  EMOTM 2 +1 @ 70%
  • 10 Mins, 2 reps every 2 mins @ 80%
  • Pwr Clean _ Front Squat: EMOTM 2 + 1 @ 70%
  • 10 Mins, 2 reps every 2 mins @ 80%
  • Snatch Pull: 3 x 3 @ 85%
  • Back Squats: Week 5 or 6