We begin week 3 with some more heavy back squatting. Low volume high intensity can deliver a massive neuro endocrine response to the body. These AMRAP sets need a ton of focus and a lot of desire to squeeze out an extra rep. Then we drag out a punchy couplet from a year ago and see if we can beat the old ‘you’.


Back Squat 5 x 75%, 3 x 85%, AMRAP x 95%

SS w/4 x 8 BB Hip Thruster (M 80-120, F 55-75kg)


” Honourable Discharge “

21 Power Clean (60/40)

42 Wall Ball (9/6)

15 Power Clean

30 Wall Ball

9 Power Clean

18 Wall Ball

CAP 12 minutes