150629

Josh Clean Extension

Pre-Wod:
5 Minute AMRAP:
200M Run
5 Strict C2B
10 WallBall

1 Round:
Side-butt
10 Good Morning
15 GHD Sit-Up

3 Rounds:
5 Back Squat, Build to 55-60% of 1 RM

Workout of the day for Monday, June 29th, 2015:

A.
2 Rounds, Back Squat:
75% x 5
85% x 3
95% x 1+

Complete a set of Back Squats every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with. The goal on the plus set is 6-9 reps. If you can easily get 9 reps, increase your 1RM and recalculate your percentages. If you cannot get 5-6 reps, lower your 1RM and recalculate your percentages.

B.
10 Min AMRAP:
5 Front Squat @ 60% 1RM
10 V-Ups
15 Box Jump

“After Party”
Good Morning 3×8 (increase load over 8 rounds)
Weighted Plank x 2 Minute
30 GHD Sit-UP

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