Mon Mar. 10 "Far From Over"

Move

1) Back Squats: 4 x 2 @ technical load

2) AMRAP 15
10 Box Step Ups
8 DB Push Press
6 DB Front Squats
4 DB Thrusters
2 Gym Lengths Farmer DB Carry

Train

1) Back Squat: 4 x 2 @ 77-87%

2) Far From Over

For Time (15 Min Time Cap)
30-24-18 Box Jump Overs (30/24”)
30-24-18 Dumbbell Reps (70/50)
6 Gym Lengths Farmer Carry

Round 1: Dumbbell Push Press
Round 2: Dumbbell Front Squats
Round 3: Dumbbell Thrusters

Stimulus

1) You will complete four sets of doubles, each set building in weight. Start at roughly 77% and add from there. Focus on keeping a tight core and pushing air out into your abdomen.

2) The reps decrease in this three round workout. Since there is a lot of dumbbell work, your grip will be a factor. You do not need to reach full extension on the box jump, stay low and step off the higher box. Use two dumbbells for each variation of the dumbbell reps. Choose a weight that you can complete the first round in 3 sets. You will complete 30 push press, 24 front squats, and 18 thrusters. Hold two dumbbells at your side for the farmer carry and complete 3 laps of the gym (6 50’ lengths)

Extra Credit

3 Supersets
20 GHD Sit Ups
20 V-Ups
Rest 1 Minute