Its time to squat!!
–
Weightlifting
Every two minutes, for 10 Minutes (5 sets):
Back Squat
Set 1 – 5 reps @ 45-55%
Set 2 – 5 reps @ 55-65%
Set 3 – 3 reps @ 65-75%
Set 4 – 2 reps @ 75-85%
Set 5 – 2 reps @ 80-90%
Set 2 – 5 reps @ 55-65%
Set 3 – 3 reps @ 65-75%
Set 4 – 2 reps @ 75-85%
Set 5 – 2 reps @ 80-90%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%
–
Metcon
For time:
30 Slamballs (30/20 lbs)
100 Double-Unders
20 Slamballs (30/20 lbs)
80 Double-Unders
10 Slamballs (30/20 lbs)
60 Double-Unders
30 Slamballs (30/20 lbs)
100 Double-Unders
20 Slamballs (30/20 lbs)
80 Double-Unders
10 Slamballs (30/20 lbs)
60 Double-Unders