STRENGTH
1) 1 1/4 Front Squat: 3RM. Rest 2:00
– Build in weight over the course of 5-6 sets.
– Beginner: Work up to a moderate set of 5.
2) Metcon Prep
2 Sets of:
6 KBS
6 Goblet Squats
30 Double Unders
Rest 60s.
METCON
”Pavement”
4 RFT:
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
L3: (53, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles each set)
15:00 Cap