Weightlifting
Back Squat (@ 30X0 tempo)
* Set 1 – 50% of possible 1-RM x 5 rep
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 3-4 minutes after all sets above 75% of 1-RM
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 3-4 minutes after all sets above 75% of 1-RM
Metcon (Distance)
In teams of three, row as many meters as possible in 16 minutes:
Switch partners every 250 meters or every 500 meters.
Switch partners every 250 meters or every 500 meters.