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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