07/12/2022
Back Squat (1 Rep Max)
Metcon (Time)
3 Rounds:
7 Cleans/Snatches
7 Squats/OH Squats 95/65
7 Bar-Facing Burpees
30/21 Calorie Row/Bike
then
2 Rounds
7 Cleans/Snatches
7 Squats/OH Squat 95/65
7 Bar-Facing Burpee
30/21 Calorie Row/Bike
7 Cleans/Snatches
7 Squats/OH Squats 95/65
7 Bar-Facing Burpees
30/21 Calorie Row/Bike
then
2 Rounds
7 Cleans/Snatches
7 Squats/OH Squat 95/65
7 Bar-Facing Burpee
30/21 Calorie Row/Bike
15 min cap
Rx squat anyway you want to
Rx+ Overhead squat bike or row or ski
Metcon (AMRAP – Reps)
5×5 Pistol Squats Negatives
5 on each leg
5 on each leg
Opt. 2 5×5 @ 80% of 1RM
Opt. 3 Accessory Work
Sub Back Squat for Overhead Squat