Weightlifting

Back Squat

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 rep

*Set 4 – 5 reps – Heavier than first set of 5

*Set 5 – 3 reps– Heavier than first set of 3

*Set 6 – 1 rep– Heavier than first set of 1

Rest 2-3 minutes between sets.

Choose the loads based on feel, but these should be heavy! Loading example – 245 x 6, 280 x 4, 315 x 2, 260 x 6, 295 x 4, 325 x 2 reps.

Metcon

Complete rounds of 21, 15 and 9 reps for time of:

Dumbbell Thrusters (50/35 lbs)

Chest-to-Bar Pull-Ups