Warm Up:

400m Run – then

• 3 rounds for quality of:
• 8 L/8 R Suitcase Deadlifts, pick load
• 6 L/6 R Double Kettlebell Front Rack Box Step-ups, pick load

Strength:

Back Squat waves: 6-4-2, 6-4-2, 6-4-2

• Percentages from 5 Rep Max – add 5-10 from last weeks waves
• 1st wave – 70% – 75% – 80%
• 2nd wave – 75% – 80% -85%
• 3rd wave – 80% – 85% – 90%

Metcon:

• AMRAP in 10 mins of:
  • 6 Power Snatches, 95/65 lbs
  • 9 Overhead Squats, 95/65 lbs
  • 12 Box Jumps, 24/20 in

Notice for athletes:

Coaches available for 0545 and 1145 only!