06/17/2021

Back Squat (1 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3, 95%x1, PR Attempt
Opt. 2 5×2 @ 80% of 1 RM
Opt. 3 6×5 @ 6×5 @ 70% of 1RM
Opt. 4 Accessory Work
Metcon (Time)
For Time:

12 Clean and Jerks
12 Bar-Facing Burpees
9 Clean and Jerks
9 Bar-Facing Burpees
6 Clean and Jerks
6 Bar-Facing Burpees
3 Clean and Jerks
3 Bar-Facing Burpees

Rx 95/65

Rx+
12-115/75
9-135/95
6-155/105
3-185/125

Metcon (Weight)
Optional Accessory Work:
5×10
Bicep Barbell Curls
increase load with each set. Enter heaviest set.