6-Week Squat Programs STARTS TODAY!!!

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Strength

Back/Front Squat 5RM

MetCon

10 Minute AMRAP of:

40 Box Jumps (24/30″)

25 Weighted Burpee Box Step Overs (W:20/35# M: 24″/50#)

10 Clean & Jerks (145/205#)

MetCon

“Sh!t Show”

In Teams of 2 Perform 30 Rounds For Time of:

3 Bar Facing Burpees

3 Power Cleans (95/135#)

3 Front Squats (95/135#)

3 Push Jerks (95/135#)

3 Bar Facing Burpees

*Every 5th Minute Perform 100m Partner Run*

-Switch Partners Each Round Completed-

Strength

EMOTM 15 Minutes of:

Minute 1: 20-30s Reverse Grip Bench Press

Minute 2: 20-30s Reverse Grip Strict Press

Minute 3: 20-30s Reverse Grip Skull Crushers

*Repeat 5 Times*

MetCon

10 Minute AMRAP of:

15 Double Unders

10 SA Alt DB Snatch (35/50#)

15 Cross Overs

10 SA Hang Alt DB Clean & Jerk (35/50#)

Accessory

30′ Partner Sprint Pyramid [1-2-3] x5

*P1 Sprints/P2 Wall Sits OR Planks*

Lift

i) Snatch Grip Deadlift 3-3-3-3-3 (Ascending)

ii) TnG Power Snatch 5-5-5-3-3-3 (Ascending)

iii) EMOTM 10 Minutes of:

Power Snatch + Hang Power Snatch + BTN Push Press + Snatch Balance

MetCon

2 Rounds For Time:

2000m Row

75 Anchored Situps

50 Hang Power Cleans (75/115#)

75 Wall Balls (W:14/9 M: 20#/10′)

50 V-Ups

[50 Minute Time Cap]