STRENGTH
1) Back Squat: Work up to 90% for 1 rep, then EMOM 4: 1 Rep @90%.
– Build to 90% in 5-6 sets performing sets of 1-2 reps. Rest 90s.
– We last tested 1RM Back Squat 1/1/18
– Beginner: 5 x 5, adding weight if form permits.
2) Power Clean + Squat Clean: Work above metcon weight performing sets of 2. Rest 60s.
METCON
“Times 3”
AMRAP 5:
3 Squat Cleans (135, 95)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans (135, 95)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans
3 Squat Cleans
6 Lateral Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Regular Burpees)
Beginner Metcon:
10 Goblet Squats in Place of Squat Cleans (53, 35)
10 Deadlifts in Place of Power Cleans (135, 95)