Mon Mar. 17 "Heavy Duty"

Move

1) Back Squats: 4 x 2 Building

2) 18 Min. AMRAP
200/180m Row
3 DB Power Cleans @ technical load
Rest 30 Seconds

Train

1) Back Squats: 4 x 2 @ 80-90% Building

2) Heavy Duty

10 Rounds For Time (18 Min. Cap)
200/180m Row
3 Squat Cleans (185/135)

Stimulus

1) Stay within the prescribed percentages as you are building over the four sets. These are heavy doubles, so treat each rep as a one rep max. Keep the chest up, grab a belt and spotters and have fun!

2) This workout will attack the legs. Each round should take roughly less than 90 seconds to complete, so choose weights to allow for that. Complete the row in less than 1:00. Choose a weight for the squat cleans that you can complete in steady singles in roughly 30 seconds.

Extra Credit

3 x 10 Banded Barbell Hip Thrusts
3 x 10 Hamstring Curls