9/25/2025

Back Squat

Set 1 -

5 Reps

Set 2 -

3 Reps

Set 3 -

1 Reps

Set 4 -

5 Reps

Set 5 -

3 Reps

Set 6 -

1 Reps

Back Squat (Wave 4)
5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%
Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows)

Sooner Schooner

Affiliate Compete (RX+)

15:00 AMRAP

10-15-20..

Calorie Row

Hang Power Cleans (115/80)

(Women Calories: 8-12-16..)

Freedom (RX'd)
15:00 AMRAP
10-15-20. . .
Calorie Row
Hang Power Cleans (95/65)
(Women Calories: 8-12-16. . .)

Independence
15:00 AMRAP
8-12-16. . .
Calorie Row
Hang Power Cleans (75/55)
(Women Calories: 6-9-12. . .)

Liberty
15:00 AMRAP
4-8-12. . .
Calorie Row
Dumbbell Hang Power Cleans (light)

• Target number Round: 5.5 (through the Row on the round of 30)

• Minimum number Round before scaling: 4 (through the round of 25)