05 Oct 2016

Warm-Up:

Lower body lift prep
Mobility

Lift:

Front Squat or Back Squat

4 @ 54% 1RM
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced - 4+ @ 76.5%)

10 min EMOM 4 @ 54%

WORK: 

Rx:

5 min AMRAP
5 Hang Cleans (135#/95#)
5 Burpees

*2 minute rest* 

5 min AMRAP
5 Thrusters (95#/65#)
5 Kettlebell Swings (2p/1.5p)

Rx2:

4 min AMRAP 
5 Hang Cleans (55%-60% 1RM)
5 Burpees

*2 min rest*

4 min AMRAP
5 Thrusters (75#/65#)
5 KBS (1.5p/1p)

Rx3: 

3 min AMRAP 
5 Hang Cleans (55%-60% 1RM)
5 Burpees 

*2 min rest* 

3 min AMRAP
5 Thrusters (45#/35#)
5 KBS (less weight)

SILVERS:

Lift: Back squat (same rep scheme as above or modified weight as necessary)

Work: 

5 min AMRAP

5 deadlifts @ 40-60% of 1RM or KB deadlifts any weight
5 burpees