3:00 Bike – :20 Work/:40 Recovery*
*Every round of :20 Work, increase the pace!
10 Cossack Squats
10 Scap Pull-Ups
5 Kipping Swings
Back Squat comes from the ground today- this is a higher skill movement than the Back Squat from the rack, so today is
time to review.
Athletes perform with empty barbell:
5 Power Cleans
5 Power Cleans + Push Press
5 Power Cleans + Push Press + Lower onto Back Rack – FOCUS on squeezing the shoulders back to create the shelf for
the bar to rest on- No dropping on your neck!!
5 Back Squats
IN TEAMS OF 3…
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Back Squat (185/125)|(135/95)**
STATION 2 — Cal Bike
STATION 3 — Toe to Bar
STATION 4 — Rest
*Fight Gone Bad Style. P1 starts on Station 1 / P2
on S2 / P3 on S3 and rotates down. Teammates
rotate between stations 1,2,3 and all partners rest
at same time for the final station. No additional
rest b/t stations.
**Back Squat comes from ground.
(Score is Reps in Each Set)
4 SETS FOR QUALITY
10 DB Manmakers
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-