WEEK 9 - OLYMPIC LIFTING OR BOX SQUAT

Nick pushing the prowler back to the starting line before some jumping lunges.

Push press - heavyish triple
Clean pull 3x3
Clean 3x3 @ 75 - 80%
Front squat 6x3 @ 75%

OR

Box squat 6x3 @ 65%

Glute bridges 3x15 @ 50% squat

AMRAP 20 minutes
20 crunches
20 knees to elbows
Rest 30 seconds (optional)
20 hollow rocks
30 second plank
Rest 30 seconds (optional)
30 second left side plank
30 second right side plank
Rest 30 seconds (optional)

Nutrition Advice To Turn You Into A Strength Training Animal

Mercury Strength and Conditioning

Mercury Strength and Conditioning, 550 Cataraqui Woods Dr, Kingston, ON, K7P 2Y5, Canada