A) Back Squat to a heavy 2 then -10% 4×2
- up to 307# x 2
- 275# x 2×4
B) C&J Waves:
- 65%, 70%, 75% (165-177-190)
- 67.5%, 72.5%, 77.5% (170-182-195)
- 70%, 75%, 80% (177-195-202)
- 72.5%, 77.5%, 82.5% (182-195-207)
- 75%, 80%, 85% (190-202-215)
- LOTS of volume here but I thrive on it. I felt stronger as I went up
C) AMRAP Power Cleans in 30 seconds, then 90 seconds rest
- 135# x 15
- 115# x 15
- 95# x 15
- These blew my biceps up but I crushed it
SCCF WOD
- 7 min AMRAP
- 5 Front Squat (115#)
- 7 Bar facing burpees
- 6 rounds 11 reps
