07/12/2017

Back Squat 5’s
3 warm up sets
5 @ 60%
5 @ 70%
5+ @ 75%

EMOM 16
Odd: 5 Jumping Pull Ups with slow negative
Even: 2 Cleans + 2 Jerks

Finisher
1 Clean + Max reps push press at 30% of your 1RM back squat.
Then max time flexed arm hang, chin over the bar.

Score your push presses and seconds of hang separately. If you can’t hold yourself over the bar for 10 seconds, use a band to help keep you up longer.

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