EMOM for 10 minutes
Odd: 3 Back Squat @ 50%
*5 seconds down, explode up.
Even: 60 yd Sprint
Level 1 - find a comfortable weight for the back squats and focus on moving the bar quickly with perfect technique.
12 Minute AMRAP
5 Deadlift (use the bar from your back squats)
14 Lateral Jumps over Bar
20yd KB Luggage Carry, right @ 53/35
20Yd KB Luggage Carry, left @ 53/35
Luggage carry @ 35/25
Level II & III
... As Rx'd
- Work up to a Snatch Grip Deadlift @ (1 RM snatch)
- 20 Burpee Muscle Ups
Terrible Twenty/Dirty Thirty/ and Filthy Fifty went down and holy schnikes there were some amazing times put up today. Lots of personal records set !! :)