Weightlifting
Back Squat (8)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets
Metcon
For time:
800 Meter Run
80 Alternating Dumbbell Snatches (50/35 lbs)
80-Foot Walking Lunges with Dumbbell in Goblet position (50/35 lbs)
800 Meter Run
800 Meter Run
80 Alternating Dumbbell Snatches (50/35 lbs)
80-Foot Walking Lunges with Dumbbell in Goblet position (50/35 lbs)
800 Meter Run