Warm Up: Coaches Choice 10-12 minutes

Strength: Back Squat

• 9-7-5-3-1-1-1-1-1-1
• 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 9:30- 1×1
  • On the 11:00- 1×1
  • On the 12:30- 1×1
  • On the 14:00- 1×1
  • On the 15:30- 1×1

METCON: OVERKILL

• 21-15-9 reps, for time of:
  • Dumbbell Power Clean, 50/35 lbs
  • Box Jump Over, 24/20 in
  • Dumbbell Front Squat, 50/35 lbs
  • Toes-to-bar