Warm-up

• 3 Rounds
  • 1:00 Row
  • 10 Air Squats
  • 10 V-UPS
  • 5 Tempo Push Ups
• -Couch Stretch (0:45/side)
• -Squat Hold (0:45)
• -Couch Stretch (0:45/side)

STRENGTH

• Back Squat 1×20 Use the heaviest weight you can for the set.
• 65% 1RM + 5 from last week!
• Or pick something you can move well for today based on feel.
• Warm up sets should be 10-10-8 reps.

METCON

• Every 3 mins for 15 mins do:
  • 15/12 Row Calories
  • 10 Lateral Burpee Over Bars
  • 5 Power Cleans, 185/125 lbs

Goal is to get at least one minute of rest after the first round. Scale the row cals to 12/10 or 10/8 if needed to keep the row under 50 seconds. Scaling Options: Use a power clean weight that you can keep T&G or quick singles.