For the next 12 weeks we will be following a on the minute program based off of 1-rep max percentages for our strength work. The goal is to be able to increase weight over time within a given time frame. For
example, if on Monday Week 1 you perform 5 back squats at 60% on the minute for 10 minutes and then increase to 5 back squats at 65% on the minute for 10 minutes, you will have moved more weight during 10 minutes in week 2. The strength work for the next 12 weeks will be done either on the minute, every 90 seconds or every 2 minutes.
A. Monday 10 Minute EMOM- 5 Back Squats @60% of 1RM
B. 5 Rounds-
3 Minute AMRAP
3 Power Cleans (135/95)
9 Air Squats
1 Minute Rest