Workouts | Raise the Bar Fitness

Strength

Monday, March 4th, 2024 – Squat

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Dynamic Squat
Alternating Deep Lunge
Empty Bar Back Squat

Secondary Strength Movement

Back Squat

20 Minutes Build to Heavy 2 Rep / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
1) Db Split Squats 3 Sets X 8 Reps per Side / Rest 1.5 Minutes
2) Band Hamstring Curls 3 Sets X 15 Reps / Rest 1 Minute
3) Band Leg Extensions 3 Sets X 15 Reps / Rest 1 Minute

Flash

Monday, March 4th, 2024 - Flash Class

General Warm-Up

3 minutes Cardio of Choice
-into-
1 Rounds / 20 Seconds Each
Elephant March
Dynamic Squats
Cat Cows
Pvc Back Rack Torso Twists
-Into
6 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 65% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do
(Suggested Warm-up)
1-2 Rounds
2 Chest to Bar
4 Wall Ball
10 Double Unders

Strength

Back Squat
In 7 Minutes Build to a Heavy 5 Barbell Back Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5

WOD

Workout Format

As Many Rounds As Possible in 13 Minutes

Competitive

10 Chest to Bar Pull-Ups
20 Wall Balls
40 Double Unders

Performance

10 Pull-Ups
20 Wall Balls
40 Double Unders or 70 Single Unders

Lifestyle

10 Jumping Pull-Ups or Ring Rows
20 Goblet Squats
40 Single Unders

Strength

Sunday, March 3rd, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Strict Press

Push Press

20 Minutes Build to Heavy 2 Reps / Rest as Needed

Accessory

In 20 Minutes
1) Strict Press 3 Sets X 8 Reps / Rest 1 Minutes
2) Db Tricep Overhead Extensions 3 Sets X 8 Reps / Rest 1 Minute
3) Rear Delt Flys 3 Sets X 12 Reps / Rest 1 Minute

Strength

Saturday, March 2nd, 2024 - RTB Lift Off 4.0

Suggested Warm Up

20 minutes to complete the following:

3. Bench Press

A) 3 sets: 5 Bench Press w/ empty bar
B) 3 Bench Press
3 sets of 3: 55/60%- 60/65% - 70/75%
% of Bench Press

4. Deadlift

A) 3 sets: 5 Deadlifts w/ empty bar
B) 3 sets of 3: 55/60%- 60/65% - 70/75%
% of Deadlift

1. Cleans

A) 3 sets: 5 Muscle Cleans + 3 Tall Cleans w/ empty bar
B) Clean Complex:
1 Hang Clean + 1 Clean + 2 Front Squats
3 sets: 55/60%- 60/65% - 70/75%
% of Clean

2. Jerk

A) 3 Sets: 3 Strict Press + 3 Jerk
(Push Jerk/Split Jerk) w/ empty bar
B) 1 Jerk (Push Jerk/ Split Jerk)
3 sets of 1: 55/60%- 60/65% - 70/75%
% of Jerk

Heats

HEAT 1 - 10:30
Dave Robichaud
Max Newbold
Maxwell Makohoniuk
Michael Beers
Ninoska Cadenas
Shelley Estabrooks

HEAT 2 - 11:30
Bradley Killen
Cara Smith
Chris Connors
Emily Ricketts
Shane Ryder
Lucas Edwards

HEAT 3 - 12:30
Adam Hamilton
Carole Maillet
Fernando Campos Garcia
Mike Dunfield
Olivia Capson

Bootcamp

Friday, March 1st, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Row
Alternating Lunges
High Hops
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight

Strength

In 7 Minutes Build to a Heavy 5 Deadlift
- Rest 2 Minutes -
1 Set x Max Reps @ 10% Less Than the Weight of Your Last Set of 5

WOD

Workout Format

CrossFit Open 24.1

21-15-9 (15 Minute Time Cap)

Notes

COMPETITIVE
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell
(50/35)

PERFORMANCE
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell
(35/20)

LIFESTYLE
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell
(25/15)

Strength

Friday, March 1st, 2024 – Deadlift

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Dynamic Squat
Empty Bar Romanian Deadlift
Alternating Scorpian Stretch

Deadlift

20 Minutes Build to Heavy 2 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
1) Sumo Deadlift 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Split Squats 3 Sets X 8 Reps per Side / Rest 1.5 Minute
3) Hollow Holds 3 Sets X 30 Seconds / Rest 1 Minute

Flash

Friday, March 1st, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Row
Alternating Lunges
High Hops
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight

Strength

In 7 Minutes Build to a Heavy 5 Deadlift
- Rest 2 Minutes -
1 Set x Max Reps @ 10% Less Than the Weight of Your Last Set of 5

WOD

Workout Format

CrossFit Open 24.1

21-15-9 (15 Minute Time Cap)

Notes

COMPETITIVE
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell
(50/35)

PERFORMANCE
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell
(35/20)

LIFESTYLE
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell
(25/15)

Bootcamp

Thursday, February 29th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round/20 Seconds Each
Band Pull Overs
Band Snatch Grip Overhead Press
Dynamic Squats
Pvc Overhead Squat
-Into-
2 Rounds
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Overhead Squats (Go Deeper Each Rep)
3 Overhead Squat

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
2 Rounds
15 Seconds Air Bike
3 Box Jumps Overs

Strength

Every Minute on the Minute x 6 Rounds
1-2) 4 Reps at 55% 1RM
3-4) 3 Reps at 60% 1RM
5) 2 Reps at 65% 1RM
6) Max Unbroken Touch and Go Reps @ 65% 1RM
Every 2 Minutes on the Minutes X 3 Rounds
5 Overhead Squats @ a Challenging Weight

WOD

Workout Format

As Many Reps As Possible in 3 Minutes/ Rest 3 Minutes x 3

Competitive

10/8 Bike Cals
10 Box Jump Overs (24/20)

Performance

10/8 Bike Cals
10 Jump Squats

Lifestyle

30 Seconds Air Bike
10 Air Squats

Flash

Thursday, February 29th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
Band Pull Overs
Band Snatch Grip Overhead Press
Dynamic Squats
Pvc Overhead Squat
-Into-
2 Rounds
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Overhead Squats (Go Deeper Each Rep)
3 Overhead Squat

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
2 Rounds
15 Seconds Air Bike
3 Box Jumps Overs

Strength

Every Minute on the Minute X 6 Rounds
1-2) 4 Reps at 55% 1RM
3-4) 3 Reps at 60% 1RM
5) 2 Reps at 65% 1RM
6) Max Unbroken Touch and Go Reps @ 65% 1RM

WOD

Workout Format

As Many Reps as Possible in 3 Minutes / Rest 3 Minutes X 3 Rounds

Competitive

10/8 Bike Cals
10 Box Jump Overs (24/20)

Performance

10/8 Bike Cals
10 Jump Squats

Lifestyle

30 Seconds Air Bike
10 Air Squats

Bootcamp

Wednesday, February 28th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round
Wrist Circles
Band Front Raises
Band Pull Aparts
Inch Worms
-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight
3 Bench Press @ Approx. 60% 1RM or Build Weight
1 Bench Press @ Approx. 65% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds Of:
1-2 Rounds
4 Hanstand Push-Ups
4 Ring Dips

Strength

Every Minute on the Minute X 6 Rounds
3 Explosive Push-Ups
In 7 Minutes Build to a Heavy 5 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5
Every Minute on the Minute X 4 Rounds
8 Pull-Ups

WOD

Workout Format

21-15-9 (15 Minute Time Cap)

Competitive

Hanstand Push-Ups
Ring Dips

Performance

Pike Push-Ups
Assisted Ring Dips

Lifestyle

Db Strict Press
Close Grip Bench Press

Strength

Wednesday, February 28th, 2024 – Bench Press

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Bench Press

Secondary Strength Movement

Bench Press

20 Minutes Build to Heavy 2 Reps / Rest as Needed / Starting at Empty Bar

Accessory

20 Minutes
1) Db Incline Bench Press 3 Sets X 15 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 15 Reps / Rest 1 Minute
3) Barbell Rows 3 Sets X 8 Reps / Rest 1.5 Minute

Flash

Wednesday, February 28th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Front Raises
Band Pull Aparts
Inch Worms
-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight
3 Bench Press @ Approx. 60% 1RM or Build Weight
1 Bench Press @ Approx. 65% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds Of:
1-2 Rounds
4 Hanstand Push-Ups
4 Ring Dips

Strength

In 7 Minutes Build
Heavy 5 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5

WOD

Workout Format

21-15-9 (15 Minute Time Cap)

Competitive

Hanstand Push-Ups
Ring Dips

Performance

Pike Push-Ups
Assisted Ring Dips

Lifestyle

DB Strict Press
Close Grip Bench Press

Bootcamp

Tuesday, February 27th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
-Into-
Db Stiff Leg Deadlift
Db Pull over on Bench
Inchworms
Med Ball Squat Cleans
-Into-
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
3 Pull-Ups
20 Seconds Row
5 KB Swings (Build to Working Weight

Strength

Every Minute on the Minute X 4 Rounds
5 Touch and Go Cleans
@ a Challenging Weight
or
Same Weight You Used on Feb. 6th
Every 1 Minutes on the Minute X 5 Rounds
Push Press 3 Reps @ Approx. 62% 1RM or Build Each Set.

WOD

Workout Format

AMRAP ~ 12 Minutes

Competitive

12 Pull-Ups
14/11 Cal Row
16 KB Swings (70/50)

Performance

12 Jumping Pull-Ups
14/11 Cal Row
16 KB Swings (50/35)

Lifestyle

12 Ring Rows
40 Seconds Row
16 KB Swings

Flash

Tuesday, February 27th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
-Into-
Db Stiff Leg Deadlift
Db Pull over on Bench
Inchworms
Med Ball Squat Cleans
-Into-
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
3 Pull-Ups
20 Seconds Row
5 KB Swings (Build to Working Weight

Strength

Every Minute on the Minute X 4 Rounds
5 Touch and Go Cleans @ a Challenging Weight or the Same Weight You Used on Feb. 6th

WOD

Workout Format

AMRAP ~ 12 Minutes

Competitive

12 Pull-Ups
14/11 Cal Row
16 KB Swings (70/50)

Performance

12 Jumping Pull-Ups
14/11 Cal Row
16 KB Swings (50/35)

Lifestyle

12 Ring Rows
40 Seconds Row
16 KB Swings

Bootcamp

Monday, February 26th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
1 Rounds / 20 Seconds Each
Elephant March
Dynamic Squats
Wrist Stretch on Wall
Zercher Hold
-Into
6 Minutes to Perform
15 Empty Bar Barbell Zercher Squat
8 Barbell Zercher Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Zercher Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Zercher Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Zercher Squat @ Approx. 65% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
1-2 Rounds
4 Double Db Squat Cleans
4 Box Jump Overs

Strength

Zercher Squat
In 7 Minutes Build to a Heavy 5
Zercher Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5
Every Minute on the Minute X 3 Rounds
8 Db Romanian Deadlifts

WOD

Workout Format

4 Rounds For Time ~ 12 Minutes

Competitive

15 Double Db Squat Cleans (35/25)
10 Box Jump Overs (24/20)

Performance

15 Double Db Squat Cleans (25/15)
10 Box Jump or Step Overs (24/20)

Lifestyle

15 Double Db Squat Cleans
10 Box Step Overs

Strength

Monday, February 26th, 2024 – Squat

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Dynamic Squat
Alternating Deep Lunge
Empty Bar Back Squat

Secondary Strength Movement

Back Squat

20 Minutes Build to Heavy 2 Rep / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
1) Back Squat 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Stiff Leg Deadlifts 3 Sets X 12 Reps / Rest 1.5 Minute
3) Barbell Glute Bridge 3 Sets X 15 Reps / Rest 1 Minute

Flash

Monday, February 26th, 2024 - Flash Class

General Warm-Up

3 minutes Cardio of Choice
-into-
1 Rounds / 20 Seconds Each
Elephant March
Dynamic Squats
Wrist Stretch on Wall
Zercher Hold
-Into
6 Minutes to Perform
15 Empty Bar Barbell Zercher Squat
8 Barbell Zercher Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Zercher Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Zercher Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Zercher Squat @ Approx. 65% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do
(Suggested Warm-up)
1-2 Rounds
4 Double Db Squat Cleans
4 Box Jump Overs

Strength

Zercher Squat
5 Zercher Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5

WOD

Workout Format

4 Rounds for Time ~ 12 Minutes

Competitive

15 Double Db Squat Cleans (35/25)
10 Box Jump Overs (24/20)

Performance

15 Double Db Squat Cleans (25/15)
10 Box Jump or Step Overs (24/20)

Lifestyle

15 Double Db Squat Cleans
10 Box Step Overs

Strength

Sunday, February 25th, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Small Arm Circles
Big Arm Circles
Empty Bar Strict Press
Empty Bar Row

Push Press

20 Minutes Build to Heavy 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
1) DB Lateral Raise 3 Sets x 8 Reps / Rest 1 Minute
2) Bodyweight Skull Crusher 3 Sets x 8 Reps / Rest 1 Minute
3) Band Face Pull 3 Sets x 12 Reps / Rest 1 Minute

Bootcamp

Saturday, February 24th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Bear Crawl Wrist Rocks
Band Pull Overs
Band Good Mornings
Dynamic Squats

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 Sec Row
20 Sec Bike
1-3 Rounds
5 Push-Ups
5 Pull-Ups
5 DB Lunges
5 DB Deadlifts

WOD

Workout Format

AMRAP 30 - In Pairs

Competitive

500M Row
50 Push-Ups
50 DB Lunges (40/30)
50 Cal Bike
50 Pull-Ups
50 DB Deadlifts (40/30)

Performance

500M Row
50 Elevated Push-Ups
50 DB Lunges (30/20)
50 Cal Bike
50 Jumping Pull-Ups
50 DB Deadlifts (30/20)

Lifestyle

1:15 Minutes Row Each
50 Elevated Push-Ups
50 Lunges
2 Minutes Bike Each
50 Ring Rows
50 DB Deadlifts

Strength

Saturday, February 24th, 2024 - ATS Day 90

Clean Warm Up: 10 minutes

A) 3 sets: 5 Muscle Clean + 5 No-Feet Clean
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

Secondary Strength Movement

Back Squat

E2:30MOM10
Work into a 1RM Back Squat
1st set: 3 @ 70%
2nd set: 2 @ 75%
3rd set: 1 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 90%
6th set: 1 @ 95%
7th set: 1 @ 100%
8th set:
9th set:
10th set:
% of Back Squat

Clean Complex

E1:30MOM5
1 High Hang + 1 Low Hang + 1 Floor
65-70% OR 75-80%
% of Clean