Now that���� you have your 1RM back and front squat, you will plug it into the spread sheet below.���� PRINT it out and bring it with you to the gym for Monday 6/13. Having these numbers handy will be super helpful for the upcoming weeks!Download Program Squat Program HEREIf you were not able to find your BS/FS 1 rep max on Monday, you can use this coming Monday to do so.
The warmup is short and sweet. We want to prime the body before we head into the coach led piece of the complex.
- The strength is a snatch/OHS complex, so you will not drop the bar at all through all of the movements. One movement will move right into the next- touch and go!
If snatching/OHS are difficult due to mobility restrictions or injuries, a clean/squat complex can be substituted.����
As Many Rounds As Possible in 16:00����At 3-2-1 go and at 8:00, you will complete a run (Rx= 800m, Per=650m, and Fit= 400m)