WARM UP: Coaches choice

Strength: Back Squat 

9-7-5-3-1-1-1-1-1-1-1

 Use the heaviest weight you can for each set. Rest as needed between sets.

Complete on a running clock: 

On the 0:00- 1×9 

On the 2:00- 1×7 

On the 4:00- 1×5 

On the 6:00- 1×3 

On the 8:00- 1×1 

On the 9:00- 1×1 

On the 10:00- 1×1 

On the 11:00- 1×1 

On the 12:00- 1×1 

On the 13:00- 1×1 

On the 14:00- 1×1

METCON

5 rounds of:

• 9 Toes-to-bars
• 15 Wall Balls, 20 lbs
• — then — 5 rounds of:
• 9 Power Snatches, 75 lbs
• 15 Overhead Squats, 75 lbs