Monday – Purpose / Achievement

Brief:

– Strength: Take 6-8 sets and work up to a 2RM Front Box Squat. For those of you that have a current 1RM Front Box Squat try to match that weight. This will differ by 10-20% from your front squat max because the phases of the lift are broken up.

– Metcon: Each AMRAP is intended to be a maximal effort hence the reason the reps and time domain are low. It’s likely you will not be able to repeat your effort for all 3 AMRAPs and this is okay, but we want 100% the first metcon and 80-85% effor the last two.

Strength:

1) Front Box Squat: 2RM. Rest 2:00. Use a 13-15″ Box.

2) Power Clean + Squat Clean: Work above metcon weight perform sets of 1 power clean + 1 squat. Rest 60s.

Metcon:

“Times 3”

AMRAP in 5 min:

3 Squat Cleans (115, 75)

6 Lateral Burpees

Rest 2:00

AMRAP in 5 min:

3 Power Cleans (115, 75)

6 Lateral Burpees

Rest 2:00

AMRAP in 5 min:

3 Power Cleans

3 Squat Cleans

6 Lateral Burpees

Achievement: (135, 95)

E.C.:

1a) Bulgarian Split Squat: 3 x 6-8 ea. Rest 30s.

1b) Deadbug + Reverse Crunch: 3 x 10. Rest 30s.