Weightlifting/Barbell Cycling Exponential EMOM Week 4/4

Back or Front Squat

5 reps, EMOM 5, at 65% 1RM
1:00 rest, change weights

3 reps, EMOM 5, at 70% 1RM
1:00 rest, change weights

2 reps, EMOM 5, at 75% 1RM
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 85%
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 90%

Odd Object Conditioning, Short/Sprint Duration

“Ball Buster”

AMRAP 7:

10 med-ball power cleans
10 wall-balls

Med ball:
SC=light to medium ball, RX=20#/14#, RX+=30#/20@

Muscle-cleaning is acceptable for today, but bicep-curling isn’t.