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!