Warm Up: Coaches Choice 10-12 minutes

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
• Week 4 of our squat cycle, where we start with higher volume at lower weights, to 5 heavy singles.
• Sets 1-4 completed on the 2 mins, sets 5-10 completed on the 1 min.

METCON: For time:

• 3 rounds of:
  • 9 Front Squats, 95/65 lbs
  • 7 Toes-to-bars
  • 5 Lateral Bar Burpees
• — then —
• 30/21 Row Calories
• — then —
• 3 rounds of:
  • 9 Front Squats, 95/65 lbs
  • 7 Toes-to-bars
  • 5 Lateral Bar Burpees
• — then —
• 30/21 Row Calories
• — then — 3 rounds of:
  • 9 Front Squats, 95/65 lbs
  • 7 Toes-to-bars
  • 5 Lateral Bar Burpees

“Black & Tan”