TUESDAY 200128
6 Coach Gaela, 9, 10 & noon Coach Brandon
430, 530 & 630 Coach Katie

Back Squat 4×3
Heavy triple today. Use last week’s double as a gauge.

“Triple 8”
8 Rounds – Max Calorie Assault Bike
:30 seconds Bike
:30 seconds Rest
Right Into
Tabata Air Squats
8 Rounds
:20 seconds Squat
:10 seconds Rest
Right Into
8 Rounds – Max Calorie Row
:30 seconds Row
:30 seconds Rest

Warm-Up
3 Rounds (Increase Weight Each Round)
200m Row
10 KB Goblet Cossack Squat (5/5) (Player’s Choice on Weight)
5 2xDB Box Jumps (24/20)(Player’s Choice on Weight)

Movement Prep: Clean / Power Snatch
1 Round (Empty Barbell)
3 Shrugs
3 High-Pulls
3 Power Clean
3 Front Squat
Then
Add Weight To Barbell
1 Round
2 Shrugs
2 High-Pulls
2 Power Clean
2 Front Squat
Then
Add Weight To Barbell
1 Round
1 Shrugs
1 High-Pulls
1 Power Clean
1 Front Squat

Strength: Power Clean + Front Squat
15 Minutes To Establish 1RM Power Clean + Front Squat

“Knockout”
Teams of Two
AMRAP in 18 Minutes
3 Squat Cleans (115#/75#)
3 Power Snatches (115#/75#)
* Use one bar. Alternate after each round


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