Weightlifting
Take 10 minutes to build do 85% or more of your 1-RM Back Squat,
and then… Every 3 minutes, for 9 minutes (3 sets):
and then… Every 3 minutes, for 9 minutes (3 sets):
Back Squat (2-3 reps @ 30X1)
Metcon
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs) RX+ (185/125lbs)
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs) RX+ (185/125lbs)
Rest 2 minutes between sets, and complete a total of three sets.