Workout of the Day
Fitness
A.
Back Squat
*Set 1 – 8 reps
*Set 2 – 6 reps
*Set 3 – 4 reps
*Set 4 – 6 reps
*Set 5 – 8 reps
Rest 60 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X1
Rest 60 seconds
B.
Complete rounds of 21, 15 and 9 reps for time of:
Wall Ball Shots
Burpees
 
Performance
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 @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only one 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)
B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell