Weightlifting
Take 20 minutes to establish today’s 1-RM Back Squat
Back Squat (1RM)
Rest 2-3 Minutes between sets.
Metcon
Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Thrusters (95/65 lbs) RX+135/95#
Max Reps of Bar-Facing Burpees (RX+Burpee muscle ups)
Rest 4 minutes between sets
500 Meter Row
15 Thrusters (95/65 lbs) RX+135/95#
Max Reps of Bar-Facing Burpees (RX+Burpee muscle ups)
Rest 4 minutes between sets