10:15 11:50

Wednesday- Strength Speed LB + Sport EMOM

A. Back Squat @ 65% 1RM, 3/min for 10 min **down and up as fast as possible (if you have chains do 50% bar weight + chains)

#210

B. Banded Deadlift, 1/30 sec for 8 min @ 55% bar weight **focus on exploding up as fast as possible

+175

12 min EMOM

1st- 5 Thrusters @ 105#

2nd- Row 12 Cals

+(rested 3 minutes between this, I don't know if I wasn't supposed to or not) I have been meaning to ask

12 min EMOM

1st- 5 Power Cleans TnG @ 105#

2nd- 9 Burpee Box Jumps, 24”