Monday 11/08

PART A - MAIN LIFT

EMOM x 9

Min 1: 3 Back Squats w/1 RIR

Min 2: 3 Drop Jump To Vertical Jump

Min 3: Rest

Week 3 Notes:

Increase load on Back Squats, maintain reps on Drop Jump.

PART B - ACCESSORIES

AMRAP x 8 Minute

6x Barbell Alt Reverse Lunges

8x Seated DB Arnold Press

10x Tall Kneeling Alt Plate Hallo's

Week 3 Notes:

Increase load across all movements

PART C - CONDITIONING

On the 2 minutes between A & B for total of 6 Rounds

Part A

20 x DB Floor Press

Max Rep TRX Rows in remainder time

Straight into

Part B

20 x DB RDL's

Max Rep butterfly sit ups in remainder time