MONDAY 10/15


Going below parallel is important, but once you have the self awareness to know when you are getting below parallel, then its time to lose that squat ball! All squat balls seen this week will be kicked out from under you…if you fall flat on your ass then we know you were using it as a bouncy ball!


“Baby Kelly”

4 Rounds for time:

200 meter run

20 wall balls (20/14)

20 box jumps (24/20)




Back Squat

OTM for 6 minutes do 2 back squats at 60% of your 1RM

Squat Snatch

OTM for 9 minute do 1 squat snatch at 80% of your 1RM

Clean and Jerk

OTM for 9minutes do 1 clean and jerk at 80% of your 1RM


3 rounds for time

400 meter run

12 deadlifts (265/185)

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