03.12.21

PART A
Back Squat
Every 3:00 for 12:00 (4 Sets)
Set 1: 5/7 @ 75-65% 
Set 2: 5/7 @ 75-65%
Set 3: 3/5 @ 85-75%
Set 4: 3/5 @ 85-75%

Skill: Bar Mu progression

PART B
“Liar Liar”
12:00 AMRAP
10 Dual DB Power Cleans 22.5/16kg
15m Dual DB Front Rack Walking Lunges 22.5/16kg
10 Bar Muscle-Ups
15m Dual DB Front Rack Walking Lunges 22.5/16kg
20 Handstand Push-Ups

Goal: 2+ Rounds
Accessories (optional)
Friday Finisher
4 Sets
20sec Renegade Rows 50/35#, 22.5/16kg
10sec Rest
20sec Air Squats*
10sec Rest
*vest for pro

Core Work
20 Unbroken V-Ups 
-Max Unbroken Hollow Hold 
R: 1:00 
15 Unbroken V-Ups 
-Max Unbroken Hollow Hold 
R: 1:00 
10 Unbroken V-Ups 
-Max Unbroken Hollow Hold 
R: 1:00 
Max Effort Weighted Plank Hold 45/25#, 20/12kg