WARM
std warmup
3 rounds
{
8 KBS 36#
10 v-ups
}
MAIN
A. 10x3 back squat at ~75% ORM
warm: 5x45#, 5x95#, 3x135#
main: 3x185#, 10 times
B. Chipper. 20 min time cap
{
500m row
30 T2B
25 G2O (Push Jerk) 115#
20 Front Rack Lunge 115#
15 Box Jump Over 24"
10 C2B pullups
15 Box Jump Over 24"
20 Front Rack Lunge 115#
25 G2O (Push Jerk) 115#
30 T2B <-- I got 20 of these done by the time cap
500m row
}
I added;
C. MU work
3 BarMU
2 MU (both failed)
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