STRENGTH
4×3
Tempo Back Squats (21X1)
WORKOUT
AMRAP x 14 MINUTES
10 DB Hang Power Clean (50/35)
20 Alt. Single DB Lunges
10 DB Hang Power Clean
20 Sit-Ups
SKILL
EMOM x 12 MINUTES
MIN 1 – :45 Practice GOAT Option
MIN 2 – :45 Row or Bike EZ
GOAT Option 1: Pistol Squat
GOAT Option 2: HS Walk or Hold
GOAT Option 3: Rope Climb
GOAT Option 4: Double Unders
WORKOUT
AMRAP x 15 MINUTES*
8-10-12-14…and so on
Air Squat
Sit-Up
*30 Double Unders after each full round
FINISHER
FOR QUALITY
400/200 Alt. Box Step-Ups (24/20)*
Week 2 of 6 — “Chad” Extra Credit
*Weight Vest Optional
WORKOUT
2 SETS
10 Tempo Deadlifts (225/155) (30X1)
21 Hand Release Push-Ups
21 Russian KB Swings (Athlete Choice)
-Rest 1:00 b/t Sets-
2 SETS
8 Tempo Deadlifts (275/185) (20X1)
15 Plyo Push-Ups into 1:00 Push-Up Plank
21 Russian KB Swings
-Rest 1:00 b/t Sets-
2 SETS
6 Tempo Deadlifts (315/205) (10X1)
9 Diamond Push-Ups into 1:00 Diamond Plank
21 Russian KB Swings
-Rest 1:00 b/t Sets-