18 October 2017

A. 5 Sets: Overhead Squat x 3 @ 3111 Build to heavy while maintaining perfect positioning and tempo B. For Time: 1200m Run 20 Overhead Squats (43/29) When the running clock reaches 10:00… For Time: 800m Run 15 Overhead Squats (43/29) When the running clock reaches 18:00… For Time: 400m Run 10 Overhead Squats (43/29)

16 October 2017

A. Back Squat Set 1: 4 x 70% Set 2: 3 x 80% Set 3: 2 x 85% Set 4: 1 x 90% Immediately followed by… Every 3 minutes for 9 minutes: Back Squat x 10 @ 65% B. AMRAP 8 Minutes 40/30 cal Row 30 Shoulder-to-Overhead (50/35) 20 Toes-to-Bar