6/20/17

Every 2-minutes for 8-minutes:
Front Squat
* 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:
Front Squat
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – Test 3-RM
(if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM)
* Set 8 (optional) – Exceed Set 7 weight

-then-

Complete as many rounds and reps as possible in 3 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Deadlifts (185/135 lbs)
12 Push-Ups  

Rest exactly 3 minutes, and then . . .  

Complete as many rounds and reps as possible in 4 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Deadlifts (185/135 lbs)
12 Push-Ups  

Rest exactly 4 minutes, and then . . .  

Complete as many rounds and reps as possible in 5 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Deadlifts (185/135 lbs)
12 Push-Ups

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