06/07/2022
Back Squat (5 Rep Max)
Metcon (Time)
2 Rounds:
25 Calorie Row/Bike
25 Hang-Snatches
25 Wallballs
25 Hang-Cleans
25 Calorie Row/Bike
25 Hang-Snatches
25 Wallballs
25 Hang-Cleans
Rx 75/55
Rx+95/65 Bike not Row
Metcon (Weight)
Optional Accessory Work:
5×5 Front foot elevated lunge
Weighted or unweighted
See Demo below
5×5 Front foot elevated lunge
Weighted or unweighted
See Demo below
Opt. 2 -Build- 5×5 @ 75% of 1RM
Opt. 3 -Volume- 55%x12, 60%x10, 65%x10, 70%x8, then 55% Max-Effort
*Sub Back Squat for Overhead Squat and test 1-3 options