06/24/2021

Back Squat (5 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 5×5 1 & quarter squats @ 55% of 1RM
Opt. 3 60%x10, 65%x10, 70%x10, 65%x10, 60%x10
Opt. 4 Accessory Work
Metcon (Time)
For Time: (15 min cap)
800m. run
21 Deadlifts
21 H. Cleans
21 STO Presses/HSPUs
400m. run
15 Deadlifts
15 H. Cleans
15 STO Presses/HSPUs
200 m. run
9 Deadlifts
9 H. Cleans
9 STO Presses/HSPUs.

Rx 95/65
Rx+115/75

You may use the conversion chart below to sub out a run for a row or air bike for Rx or Rx+

Metcon (Time)
Optional Accessory Work:
5×20 W. Step ups
use 1 dumbbell, increase weight each set.