Fri May 30 "Knock on Wood"

Move

1) Front Squats: Build to Moderate Set of 3

2) AMRAP 15
2-4-6-8-10…
Knee Raises
Box Step Ups (Weight Optional)

Train

1) Front Squats: 3 x 3 @87-93%+

2) Knock on Wood

AMRAP 15
30 Toes to Bar
30 Dumbbell Box Step Ups (20”) (50/35)

Stimulus

1) You will be performing three sets of three front squats. You will be starting at a heavy percentage and either trying to maintain weight for sets of three or building for a heavy set of three. Keep your chest up and push back in the heels so you don’t tip forward during the lift.

2) This AMRAP involves big sets of movements that will work your muscular endurance. CHoose reps, weights that will allow you to complete each movement in roughly 2:00. You will hold two dumbbells at your sides as you step onto the box. Alternate legs every rep. You must reach full lockout at the top of each rep. Men and women will use the same box height, but the weights differ. Aim to complete roughly 3-5 rounds.

Extra Credit

Run Conditioning: 3 Sets
600m Run, Rest 1 Min
600m Run, REst 1 Min
600m Run
Rest 3 Minutes between sets