“Expect to suffer under the barbell. Expect there to be a fight like you’ve never felt before, and then stand the fuck up!”
A. Back Squat – 1 Rep Max
Recommended climbing numbers
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95
1 @ 103+
B. AMRAP 7
50 DU’s
16 DB Snatches
RX @70/50
Performance @ 50/35
Fitness @ 35/20
Fitness Light @ 20/10
*Bonus
A. Front Squats
5 @ 60,70,75% x 2
B. 15 Minute Recovery Bike – Every 3 Minutes – 1 Set of muscle ups @ 30% of max ring muscle ups. i.e if you’re unbroken max set of muscle ups is 16 x .3 is 4.8 (round to 5). If you don’t have muscle ups focus on transitions. Specifically hip extension and then transitioning. I am not looking for a specific number rather perfection and giving an all out effort to your practice.