08/24/2021
Back Squat (1 Rep Max)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
200 m. run or =row/bike
9 H. Cleans
6 STO Presses/Strict HSPUs
200 m. run or =row/bike
9 H. Cleans
6 STO Presses/Strict HSPUs
Rx 95/65
Rx+115/75
Metcon (Weight)
Super-set
3-4 Rounds;
48 ft. Dumbbell Death-march
3-4 Rounds;
48 ft. Dumbbell Death-march
Opt.1 Jugg Prep- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt.2 5×5 @ 70% of 1RM
Opt. 3 50%x10, 55%x10, 60%x10, 55%x10, 50%x10
Opt. 4 Accessory Work