Back Squat Build Up E3MOM
12 – 8 – 6 – 3 – 3
“Double Duel” by DB
6min AMRAP:
Row 1000m MRX Row 800m
Max Reps Squat Cleans
Rest 3min
6min AMRAP:
Run 800m MRX Run 600m
Max Reps Hang Squat Cleans
Barbell Weight = 115/80 RX+155/105 MRX 95/65lbs
**Athletes can start with either the Row or Run AMRAP then switch**
Core & Squat Development
20 V-Ups
40 Bulgarian Split Squats (20 ea) w/DBs
20 GHD Sit-ups
40 Cossack Squats (20 ea)
20 Weight Plate Ground to Overhead 55/45 – 45/35 – 35/25lbs
20 Weight Plate Overhead Squats
