Back Squat Build-up E3MOM
8 – 4 – 2 – 1 – 1
16min AMRAP:
64 Doubles or Crossovers
8 Overhead Squats 115/75lbs RX+135/95 MRX 95/65
12 Calorie Row/Bike or 200m Run
12 Front Squats
16 Over the Bar Burpees
16 Back Squats
Core & Squat Development
1min Iron Chair Against Wall Arms Out
16 Cossack Squats (each leg)
16 Strict Toes to Bar
16 Pistols or Pistol Scales (16 each leg)
1min Low Plank Hold Knee to Elbow Touches
a) 185 (8) – 225 (4) – 315 (2) – 345 (1) – 370 (1)
b) 2+72 Rx+ (DUs,
)
A. 225-255-275-295-315
(du dilemma)
B. 1+106 rx
C.
225(8)-275(4)-315(2)-345(1)-375(1)
3+38 Rx+ (DUs, Bike)
155 (8) – 195(4) – 225(2) – 245(1) – 285(1)
2+120 RX+ (DUs/bike)
135(8)-225(4)-265(2)-295-305
2+96 rx, DU/row
A. 225(8) 275(4) 325(4)
365 (2) 395(X) 385(1)
B. 2 + 16 burpees (Scaled @ 135)
Scaled dubs to 12 cal echo and did 12 cal row for 2nd equipment.
A. 290
B. 2+53 Rx DU, row
A. T
B. T
At home
A. 230
B. 2+64 RX+