Strength
Paused Back Squat: Work up to a 3RM. Rest 2:00
– 8-10 Sets
– 1 Second Pause
Beginners: 5 x 5, adding if form permits.
Conditioning
“Lights Out”
For time:
15-10-5
Power Cleans (165, 115)
30-20-10
Goblet Squats (53, 35)
Rx+:(185, 125) (70, 53)
L3: (135, 95) (45, 35)
L2: (115, 75) (35, 25)
L1 Metcon:
15-10-5
Deadlifts (155, 105)
30-20-10
Goblet Squat (35, 25)
10:00 Cap