Every 2 Minutes x 6 Sets:
3-3-3-2-2-1
* A new set will begin every 2 minutes:
* **Minute 0:** 3 Reps
* **Minute 2:** 3 Reps
* **Minute 4:** 3 Reps
* **Minute 6:** 2 Reps
* **Minute 8:** 2 Reps
* **Minute 10:** 1 Rep
* Athletes are encouraged to build in weight with each set
* We’ll work up to a “heavy single” for the day
* We recommend that athletes do not use a spotter
* If they needs to bail out of a back squat, they should jump forward and let the bar drop to the floor behind them
AMRAP 14:
10 Single Arm Dumbbell Snatches 35/20 (Rx+ 50/35)
10 Single Dumbbell Box Step-ups 35/20 (Rx+ 50/35) (24″/20″)
10 Toes to Bar
## DESCRIPTION
* We’ll start this two part training day with 6 sets of back squats
* The goal here is to build in weight with each set, working to a heavy single
* Set begin every 2 minutes [0-2-4-6-8-10]
* Following the squats, we’ll complete a steady 14-minute grind
* Athletes can expect to complete around 6-8 rounds
## SINGLE ARM DUMBBELL SNATCHES
* Switch arms every rep for a total of 5 each side
* Choose a weight that allows you to complete this station in under 1 minute
## SINGLE DUMBBELL BOX STEP-UPS
* Switch legs every rep for a total of 5 each side
* Choose a weight and height that allows for unbroken sets of 10
## TOES TO BAR
* Choose a number or variation that you can complete in 1-2 sets
## Stamina Squats
On the Minute x 8 (4 Rounds):
Minute 1: 5 Front Squats
Minute 2: 10 Back Squats
**Barbell Loading For Both Lifts:** 53-55% 1RM Front Squat
## HOME GYM
AMRAP 14:
10 Single Arm Dumbbell Snatches
20 Single Dumbbell Step Back Lunges
30 Sit-ups
# GENERAL WARM-UP #
## 30 Seconds Each
Reverse Lunges
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Straight Leg Sit-ups [Video](https://youtu.be/l1cjHXMWScE)
Slow Air Squats
Knuckle Drags [Video](https://youtu.be/fCbgYvE8NYs)
## Dumbbell Warmup ##
10 DB Deadlifts
10 DB Swings
10 DB High Pulls
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Presses
# PRACTICE ROUND #
## 1 Round
6 Single Arm Dumbbell Snatches
6 Single Dumbbell Step Back Lunges
10 Sit-ups