STRENGTH
1) Back Squat: 2RM. Rest 2:00
– Build to a 2RM over the course of 6-8 sets.
– Try to match your current 1RM for 2 Today
– Beginner: 5 x 5, adding weight if form permits. Rest 2:00
2) Metcon Warm-up
2 Sets at fast pace:
5 Deadlifts
4 Hang Power Cleans
3 Squat Cleans
*Start with a moderate weight. Round 2 should be the same weight you plan on using in the Metcon
METCON
“Southie”
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
10:00 Cap
Beginner Option:
AMRAP 8:
8 Deadlifts (135, 95)
8 Goblet Squats (53, 35)
8 Squat Thrusts
*Compare to 11/20