Weightlifting
Back Squat
Every 3 minutes, for 15 minutes (5 sets) of:
*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%
*Set 5 – Max Reps @ 82-85%
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
20 Wall Ball Shots (20/14 lbs)
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
20 Wall Ball Shots (20/14 lbs)