Strength :
1) Back Squat: Work up to 90% for 1 rep, then EMOM 4: 1 Rep @90%.
– Build to 90% in 5-6 sets performing sets of 1-2 reps. Rest 90s.
Metcon :
“Times 3”
AMRAP 5:
3 Squat Cleans (135, 95)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans (135, 95)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans
3 Squat Cleans
6 Lateral Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Regular Burpees)