Weightlifting
Every 2:30 minutes, for 12:30 minutes (5 sets) of:
Back Squat (Max Reps)
*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%
During Rest – Thoracic/wrist/front rack stretching
*Set 5 – Max Reps @ 85%
During Rest – Thoracic/wrist/front rack stretching
Metcon
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.