Workout of the Day: Monday April 8

Weight

Strength

1 x 2

Within 12 minutes:

Establish a heavy set of 2 Back Squat

Rounds/Reps

Quad City: Level 1

AMRAP 12: 

2 Bar Muscle-Ups
4 Hang Squat Cleans @ 115/80 lbs
8 Front-Racked Barbell Lunges @ 115/80 lbs

Score = Rounds & Reps

Rounds/Reps

Quad City: Level 2

12 min AMRAP: 

4 strict pull ups
4 hang squat clean 95/65lb 
8 alternating front rack lunge steps

Score= Rounds & Reps

Level 3 (If you can't lunge):
4 Strict Pull Ups 
4 Hang Power Cleans 
4 Front Squats
Brandon Farmer