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Monday September 10


Tempo Back Squat

  • Climbing to a moderate load. 5 second negative, 1 second pause in bottom.


Rump Shaker

3 Rounds For Time:
60 Air Squats
21/15 Calorie Assault Bike, Row, Ski
15 Hang Power Cleans (155/105)

  • 15min time cap

Open – as written

Performance – as written

Fitness – 115/75

Recovery: 2k Row, every 500m, couch stretch 1min/leg, repeat that until 2k is complete, NOT FOR TIME!



“Teen Kalsu”

20min AMRAP of Thrusters

On the minute 3 burpees
max rep dumbbell thrusters

  • Start with 3 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until time expires. If you reach 100 STOP!

*see a comparison of the tempo back squat and the back squat here

Melinda MettenMonday September 10