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Need for Speed | Wednesday 8/5/24

7 x 3 Bottom-Up Front Squats

*** Intended Stimulus:

Starting at the bottom of the squat below parallel with the bar resting on supports / boxes. Start at roughly 40 – 50 % building up to 70%+ 1 rep max.


Once completed start building to workout weight for hang power cleans & Shoulder to Overhead.

 

4 sets of: AMRAP in 4 mins / 2 mins rest

*** Intended Stimulus:

2+ rounds per amrap.

Unbroken Hang Power Cleans & Shoulder to Overhead.

Pull Ups completed in 1 – 2 sets.


Rx: (60/42.5)

3 Hang Power Cleans

6 Shoulder to Overhead

9 Lateral Burpees Over Bar

12 Pull Ups


Scaled: (35/25)

3 Hang Power Cleans

6 Shoulder to Overhead

6 Lateral Burpees Over Bar

9 Pull Ups

 

Cool Down

:45 Lat Stretch & :45 Quad Stretch

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