Monday:

Stamina Squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat on *both* lifts.
This is a 3% increase from last week.

Primer: (in class)

E2MOM x5

3 TnG squat cleans + 5 HRPU

(Build to a heavy complex or 85%)

Conditioning (in class)
“Elizabeth”
For Time (12min cap)
21-15-9:
Squat Cleans
Ring Dips

Pounds – 135/95
Kilos – 61/43

*athlete should be able to do 5’s or fast singles on squat clean. Ring dips should be done in 4 sets or less. Modify with banded ring dips or bench dips as needed. 

Body Armor
Alternating “On the Minute” x 10 (5 Rounds):
Minute 1 – :30s Dumbbell Close-Grip Floor Press
Minute 2 – :30s Glute Bridges