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Monday 02192024

Warmup

Core -

Deadbugs

Side planks


For load:

Back squat1-1-1-1-1-1-1

The final set should be the heaviest.

– Welcome to week three of our Strength cycle where we back squat for four weeks.

– Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.



RX

5 rounds for time:

50 double-unders

10 thrusters (95/135 lb)

SCORE: 

TOTAL TIME


Level 2

5 rounds for time:

30 double-unders

10 thrusters (75/115 lb)

SCORE: 

TOTAL TIME


Level 3

5 rounds for time:

50 single-unders

10 thrusters (35/45 lb)

SCORE: 

TOTAL TIME


ABOUT THE WORKOUT

INTENDED STIMULUS

  • 6:00-10:00.

  • Double-unders in :30-1:00.

  • Thrusters in 1-3 sets.

  • First 2 rounds in under 3:00.

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