Wednesday- 10:31-12:10

Strength Speed LB + Sport EMOM

A. Back Squat @ 72.5% 1RM, 2/min for 10 min **down and up as fast as possible **FASTER- drive up on the bar so hard you have to hold it on your shoulders

235 (was this better?) I don't know know how to get faster, same with deadlift.

B. Banded Deadlift, 1/20 sec for 8 min @ 70% bar weight **FASTER- focus on squeezing glutes to fire through that band tension **video one set

220 black band

+

12 min EMOM

1st- 5 Thrusters @ 125#

2nd- Row 12 Cals

+

12 min EMOM

1st- 5 Power Cleans TnG @ 115#

2nd- 10 Burpee Box Jumps, 24”

Had to rest 6 minutes someone came into the box for prices.f