Friday 1.3.14

Essentials:
A. In 5 sets or less build up to a heavy but fast Goblet Squat for 5 reps. This is not maximal. (7min time cap)
B. Goblet Squat; 3-5 reps (pause 2sec at Bottom)@5-10lbs less than A ; OTM 20min
+
20 min amrap @85%
20 Squats
15 Ring Rows
10 box jumps or Step ups
5 Push Ups

Fitness:
A. In 5 sets or less build up to a heavy but fast Front Squat. This is not maximal. (7min time cap)
B. Front Squat; 20 singles @70-75% of A; OTM
+
20 min amrap @85%
20 wall balls 20/14
15 Pull ups
10 box jumps 24/20 (step down)
1 wall walk

Performance:
A. In 5 sets or less build up to a heavy but fast Front Squat for 5 reps. This is not maximal. (7min time cap)
B. Squat clean; 20 singles @70% 1rm; OTM
+
20 min amrap @85%
20 wall balls 20/14
15/10 CTB Pull ups
10 box jumps 24/20 (step down)
5/3 wall walks
+
Extra after class is done:
Weighted Pull ups @22×2; 4-5×5; rest 2 min