MONDAY // 6.7.2021 OPEN PREP Silverback Primer 3 Sets For Qu | CompTrain Individuals

MONDAY // 6.7.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Single Kettlebell Front Rack Drop Lunge
50′ Reverse Sled Drag

Back Squat Waves
Wave #1
Set 1 – 8 Reps
Set 2 – 6 Reps
Set 3 – 4 Reps

Wave #2
Set 4 – 8 Reps
Set 5 – 6 Reps
Set 6 – 4 Reps

Wave #3
Set 7 – 8 Reps
Set 8 – 6 Reps
Set 9 – 4 Reps

“Dirty Laundry”
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees

Directly into…

3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees

KILOS:
Rounds 1-3: (
52/38)
Rounds 4-6: (
43/29)