GRUNT WORK- WEEK #3
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep
*** Start with higher volume at lower weights- ADD each round.
4 Rounds:
9 Toes to Bar
15 Wall balls (20/14)
*** Directly Into…
4 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
3 Sets:
7 Contra-lateral KB Reverse Lunge (Left)
:20 HOLD 1-ARM KB Overhead Split Stance Half Squat
7 Contra-lateral KB Reverse Lunge (right side)
:20 HOLD 1-Arm KB OH Split Stance Half Squat Isometric
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