STRENGTH & CONDITIONING

STAMINA SQUAT

EMOM12(6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

*Both lifts are performed with the same load:
64% of our estimated 1RM Front squat.

METCON

“BANE” – RX

For Time: (20:00 Min Cap)
40 HSPU’s
20 Ring Muscle-Ups
10 Rounds of “Macho Man”

Rx: 155/105

*1 Round of “Macho Man”
– 3 Power Cleans + 3 Front Squats + 3 Jerks

“BANE” – FITNESS

For Time: (20:00 Min Cap)
40 Standing DB/KB Push Presses (50/35)
20 Burpee CTB’s
10 Rounds of “Macho Man”

Rx: 135/95

*1 Round of “Macho Man”
– 3 Power Cleans + 3 Front Squats + 3 Jerks

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