08/16/2022
Back Squat (3 Rep Max)
Metcon (Time)
For Time:
(Rx)
200 Single-unders
15 Clean and Jerks 95/65
150 Single-unders
12 Clean and Jerks
100 Single-unders
9 Clean and Jerks
(Rx+)
100 Double-unders
15 Snatches 95/65
75 Double-unders
12 Snatches 115/75
50 Double-unders
9 Snatches 135/95
Metcon (Weight)
Optional Accessory Work:
6×8 (8 on each leg)
Weighted dumbbell box step-ups.
Set the box up so that your hip crease is below your knee.
Use light weight and focus on good range of motion.
6×8 (8 on each leg)
Weighted dumbbell box step-ups.
Set the box up so that your hip crease is below your knee.
Use light weight and focus on good range of motion.
Opt. 2 -Build- 5×5 70-80% of 1RM
Opt. 3 -Accessory Work-