ATHLETE

A. Back Squat: Take 90% of your 1RM and use that as your “training number.” All your calculations will be based off that number. If you do not have a 1RM Back Squat, please find that number today. Be sure to take appropriate rest before your last two sets! These percentages are the same as last Friday–see if you can get extra reps on the AMRAP this week!
5 reps @ 75%
3 reps @ 85%
1++ reps @ 95%
AMRAP @ 75%

B. “Mighty Mouse”
AMRAP 18:
30 Thrusters (95/65)(75/45)(65/35)
30 Box Jumps
30 Calorie Row
30 Toes-to-Bar

COMPETITOR

A. AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 T2B

B.  Skill Conditioning
300 Double Unders for time