Class:

1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. 

2) Front Squats: 3 sets of 8

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle.

3) 8 minute AMRAP:

5 Power Cleans 115/75

10 Wall Balls 20/14

20 Double-unders

Extra Work:

4) Bar Muscle-ups: 10 minutes Practice

Practice the skill or if you have them perform an EMOTM.

5) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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