Back Squats
4×4, 70%
Every 90 sec
- set 1: Focus on Normal Tempo
- set 2: Focus on the Negative (downward phase)
- set 3: Focus on the slow upward phase
- set 4: Slow upward and the downward phase
21 Min AMRAP broken
up into 3 segments
(keep one score)
0:00 – 7:00 – Segment 1
- 15 Thrusters (95/65)
- 75 Jump Ropes (doubles if you have them)
- 3 Rope Climbs
7:00 – 14:00 – Segment 2 (no rest in between segments)
- 10 Thrusters (115/75)
- 50 Jump Ropes (doubles if you have them)
- 2 Rope Climbs
14:00 – 21:00 – Segment 3 (no rest in between)
- 5 Thrusters (135/85)
- 25 Jump Ropes (doubles if you have them)
- 1 Rope Climbs