Part A: Back Squats
2x10 at 40% 2x10 at 50% 2x8 at 55%
Part B: "What the Devil"
15-9-6
DB 50/35 Front Squats
Pull-ups
Right into…
12-9-6
Double DB hang snatch 50/35
Chest-to-Bar
Right into…
9-6-3
Devil Press
Bar Muscle-ups
Part A: Back Squats
2x10 at 40% 2x10 at 50% 2x8 at 55%
Part B: "What the Devil"
15-9-6
DB 50/35 Front Squats
Pull-ups
Right into…
12-9-6
Double DB hang snatch 50/35
Chest-to-Bar
Right into…
9-6-3
Devil Press
Bar Muscle-ups
18 rounds of 2 min pieces
A: 12 Renegade Rows (push up on DB + right arm row + left arm row) followed by 8 per side Bulgarian Split Squats
B: Alternating Bicep Curls (15 reps per arm) + 12 weighted dips
C: Side Lunge Step with DB (12 per side) + 12 Weighted step ups
Part B: "Core Burnout"
20 sec x 10 sec off x 3 rounds for each movement
1. Crunches
2. Plank pull throughs
3. Oblique Twist (Bicycles)
4. Plank Alternates
3. Toe Touches