151003 ~ It Takes 2!

Make Up Saturday!!! Catch up on the parts of Texas that you missed this week!!

Strength:

20 min to make up 1 of the following:

Monday: Every 90s x 10 sets (14 min): Backsquat: 3 @ 75%

Tuesday: Every 90s x 12 min Alternating: a: Snatch From the Knee: 5 @ 50/60/65, 2 x 5 @ 70% b. 1 min AMRAP  (30s Rest): Strict Pullup + 3s Hold At Top + 3s Descent

Wednesday: Every 90s x 3 min: 5 @ 55/65/75%  then...Shoulder Press: Every 90s x 3 min: 5 @ 65%, 3 @ 75%

1+ @ 85% ***Maximum Reps!!!***

Thursday: Every 90s x 5 min: Front squat + Push Jerk: 5+1@50/60/65%, 2×5+1@70% **5 Front Squats + 1 Push Jerk**

Friday: Front Squat: Every 90s: 6 min: 65x5, 70x4,75x3,80x2, 85x1+ (Max Reps) then...12 min to find 5 RM Backsquat

Conditioning:

As a team complete 100 reps of each of the following exercises. Alternate between partners for rest as needed:

Complete For Time: 

Ït Takes 2!

Bench press(135#/95#)
T2B
HSPU

Calorie Row (Switching every 10 Calories)

** 100 UB DU's in between each movement (Each partner completes 25 UB before switching)**

Cash Out:

Mobility!!

 

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