STRENGTH/SKILL
1) Wide Stance Box Squat: 6 x 3 @68-70% of your Back Squat, every 60s.
– Use a 13-15” Box.
2) Deadlift, touch n go: 3 x 3, adding weight each set and working above Metcon weight. Rest 90s.
METCON
For total time:
21 Deadlifts (225, 155)
30 Goblet Squats (70, 53)
100 Double Unders
Rest 2:00
18 Deadlifts
20 Goblet Squats
75 Double Unders
Rest 2:00
15 Deadlifts
10 Goblet Squats
50 Double Unders
L3: (185, 125) (53, 35) (75-50-25 DU’s)
L2: (155, 105) (45, 25) (40-30-20 DU’s)
L1: (135, 95) (35, 25) (50-50-50 Single Unders)
18:00 Cap (includes rest)