Wednesday- Strength Speed LB + Sport EMOM
A. Back Squat @ 70% 1RM, 3/min for 10 min **down and up as fast as possible (if you have chains do 55% bar weight + chains) **note if you have chains- video one set if possible
No chains #225
B. Banded Deadlift, 1/30 sec for 8 min @ 60% bar weight **focus on exploding up as fast as possible **video one set
#190 black band.
+
12 min EMOM
1st- 5 Thrusters @ 115#
2nd- Row 12 Cals
+
12 min EMOM
1st- 7 Power Cleans TnG @ 105#
2nd- 9 Burpee Box Jumps, 24”
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