STRENGTH
1) Deadlift: 1RM. Rest 2-3:00
– We performed a heavy double on 10/23
– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
2) Squat Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s.
METCON
“Green Light”
For time:
15-12-9
Squat Clean Thrusters (135, 95)
Burpee Box Jumps (24, 20) (New Standard)
Rx+:(155, 105) (30, 24)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
8:00 Cap