7 Aug 18

Back Squat (In 20 Minutes Establish:)
1 RM Low Bar Back Squat
–again keeping knees back and hips back sitting to parallel – focusing on hamstrings and glutes
Metcon (AMRAP – Rounds and Reps)
“THE GAMBLER”
AMRAP 15
20 Abmat Situps
10 Deadlifts
5 Hang Cleans

L1 – (95,65)
L2 – (135,95)
L3 – (185,125)

Extra Credit
Metcon (AMRAP – Reps)
Superset with minimal rest
1. Med ball Back extensions 4×15-20 reps
2. Front rack walking lunges
5 sets of 20 steps – heaviest possible – like 200lbs
Power Clean (3 RM UB Power Clean)

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