Weightlifting/Barbell Cycling Exponential EMOM Week 1/4

Back or Front Squat

5 reps, EMOM 5, at 50% 1RM
1:00 rest, change weights

3 reps, EMOM 5, at 55% 1RM
1:00 rest, change weights

2 reps, EMOM 5, at 60% 1RM
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 70%
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 75%

Weightlifting Conditioning, Short-Duration

“One You One Bar” Version A

AMRAP 7:
10 thrusters
10 hang power cleans

Barbell: SC=LIGHT or empty bar; RX=75/55, RX+=95/65

Muscle cleans are acceptable for veteran athletes ONLY.

For RX+, sets of thrusters must also be unbroken.