Strength
Back Squat 1×5 (70%), 1×3 (80%), 1×2 (90%), 3×1 (95-100%), 2×3 (90%)
—Work up to a heavy 1RM
Conditioning
12 Min AMRAP
3 Bear Complex 185/115lb
9 Lateral Box Jump Overs 24/20″
15 Sit-ups (weighted)
WOD Notes: Weight for the bear complex (75% of thruster) should get heavy as the workout progresses. You may squat clean thruster each rep if you’d like.
Reminder: Functional Movement Screening starts @ 5pm tonight. Please try to arrive a few minutes early & do your best not to cancel your appointment as we have a lot more Ragers interested. I will email appointment list tomorrow morning.
Ragers at the Kyle Pagerly Memorial 5K Run!
Ross (Scary guy in the corner) with the gold medal in his first Oly lifting Competition!