Back Squat 3-3-3
Complete as many rounds as possible in 15 minutes
Single arm dumbbell push-press 6 reps
Single arm dumbbell deadlift 6 reps
Run 400 meters
Alternate arms each round.
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Back Squat Warm-up:
135×8, 175×6, 185×4, 195×2
Back Squats:
215×3 225×3, 235×3
AMRAP 12 minutes
4 rounds of
one hand push press 20lbs
one hand deadlifts 40lbs
400m
Back Squat Warm-up:
45×5, 65×5, 75×5
Back Squats Work:
80×3, 85×3, 90×3
AMRAP 12 minutes
3 rounds plus 6 pp, 6 dl
one hand push press 10lbs
one hand deadlifts 25lbs
400m
BS Warm-up: 45×8, 55×6,65×4
BS Work: 75×3,75×3,75×3
AMRAP 12 minutes
Single arm 10 lb dumbbell push-press 6 reps
Single arm 20 lb dumbbell deadlift 6 reps
Run 200 meters
5 rounds plus 6 PP
NOTE: did all PP & DL with right arm by mistake. 10 lb too light for PP.