Wed Aug 20 "A/B Testing"

Move

1) Back Squat: 5-5-3-3-1-1

2) 12 Min AMRAP

10 Cal Row
8 Wallballs
6 Power Cleans
Rest 30 Seconds

Train

1) Back Squat

5 @ 75%
3 @ 85%
1 @ 95%
1 Rep Max Attempt

2) A/B Testing

12:00 AMRAP: Row Calories
On the 0-4-8:00: 12 Power Cleans (155/105)
On the 2-6-10:00: 24 Wall Balls (20/14)

Stimulus

1) This is your chance to attempt a 1 RM Back Squat! Belt up and grab spotters and take a lot of rest before heading into that last rep. All sets beforehand are to warm you up for that last rep. You will build up to your max, and take an attempt at it, while maintaining your form as you build.

2) The workout starts with 12 power cleans. After the cleans, row until the 2:00 mark and then complete 24 wall balls. Pick weights/reps for the non-rowing movements that take about 1:00 or less, giving you about equal time on the rower. Do not reset the monitor, since your score is the total cals at the end of the 12 minutes.

Extra Credit

3 Sets: 15 Romanian Deadlifts
Then .. Complete 50 Strict HSPU For Time