Friday

CLASS PROGRAM

A.) Overhead Squat

-heavy set of 1

B.) “BAMF”  - 12 minute cap

21 Back squats

15 front squats  

9 overhead squats

Rx: 225/145, 205/135, 185/125

Int : 165/110, 115/75, 95/65

Sc: 115/75, 95/65, 75/55

Mod: 2 rounds @ 65/45

——- —————

C.) strength

back squats  

-heavy set of 5

EMOM 10

snatch 80-90% 

Stone work: 

5 rounds

6 ground 2 shoulder 100/70

100’ shoulder carry

D.) Accessory  

100 tempo glute bridges

60 squat reaches

50 floor hip switches

40 straddle leg raises