09/28/2021
Back Squat (3×8 @ 72.5% of TRM)
Metcon (Time)
5 Rounds:
500 m. Row
6 Clean and Jerks
500 m. Row
6 Clean and Jerks
Rx 95/65
Rx+135/95
Sub row for 400 m. run or 30/24 Cals. on Bike
Metcon (Weight)
Optional Accessory Work:
Kettlebell Front foot elevated split squat
5×10 reps on each leg
Kettlebell Front foot elevated split squat
5×10 reps on each leg
use kettlebells or dumbbells to increase load. Focus on full range of motion
Post heaviest completed set
Opt. 2 55%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 3 7×2 @ 80% of 1RM
Opt. 4 Accessory Work