6/15/17

Back Squat
Every 2-minutes for 8-minutes (4 sets):
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%

Every 3-minutes for 12-minutes (4 sets):
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 – (Optional) 1 rep @ 102+%

-then-

Every minute, on the minute, for 20 minutes (10 sets):
Even Minutes – 10 Thrusters* (95/65 lbs)
Odd Minutes – 4/3 Muscle-Ups OR 10 Ring Dips

*NO DROPPING BARBELLS FROM OVERHEAD!


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