Published November 16, 2014


A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

B. Three sets of:
Push Jerks x 3 reps - work to a 3RM for the day
- Use Jerk Blocks if possible.

C. For time:
10 Thrusters (135/95 lbs)
5 Muscle-Ups (Scale is C2B + Bar dip)
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up
- Scaling MUs, you must do 1 C2B then 1 Bar dip, not 5 C2B + 5 Dips.


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