07/20/2021

Back Squat (3 Rep Max)
Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 7×3 @ 75% of 1RM
Opt. 3 5×8 @ 75% of 1RM
Opt. 4 Optional Accessory Work
Metcon (AMRAP – Reps)
2 min AMRAP X 3:
2 Rounds
5 Clean and Jerk/Snatch
5 Bar-Facing Burpees +
ME Calories on Bike/Rower
-Rest 2 mins-

Rx 95/65
Rx+ Snatch 95/65

Please set up rower and bike away from Barbell. Record calories in wodify

Metcon (Weight)
Optional Accessory Work:
Kettlebell Front Rack Lunge
Rx 5×10
Rx+5×20
Record heaviest set