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
