September 10, 2019 – Strength and Conditioning

A. Back Squat 5 x 2

Back Squat
– 5 sets of 2 reps
Rest as needed
5sets for quality and load of:
-2 Back Squat – Heavy/ Building
-8-10 Ring Dips – Building from previous weeks
*Performance > Weighted

B.

As Many Rounds and Reps as possible in 5 minutes:
5 Burpee Toes to Bars
6 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
Rest 2 mins then..

C. 5 minute AMRAP of Toes to Bars and Pull-Ups

As Many Rounds and Reps as possible in 5 minutes:
4 Toes to Bars
4 Pull-Ups
Rest 2 mins then..

D. 5 minute AMRAP of Chest-to-Bar Pull-Ups and Dumbbell Clean and Jerks

As Many Rounds and Reps as possible in 5 minutes:
3 Chest-to-Bar Pull-Ups
3 Dumbbell Clean and Jerks @ 22.5/15 kg

*C2B and C&J > unbroken

Post Class Brownie

Tabata > Coaches Call

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