06/10/2021

Back Squat (3 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 5×3 Tempo Squat @ 65% of 1RM (5 sec. descent)
Opt. 3 5×8 @ 65% of 1RM
Opt. 4 Accessory Work
Metcon (Time)
For Time:
3 Rounds
10 Clean and Jerks/ Snatches 95/65
10 Bar-Facing Burpees
15/12 Calorie Row/Bike
10 Bar-Facing Burpees

Rx and scaled you may Sub out Calorie Row/Bike for 200 m. run if weather permits

Rx+Snatches and Bike

Metcon (Weight)
Optional Accessory Work:
5×20 Weighted Lunge
Start light progressively add weight.

Enter total weight of heaviest set

Rx 1 Dumbbell
Rx+ 2 Dumbbells