Weightlifting

Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 85-90%

Rest 2-3 minutes between sets.

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

4 Dumbbell Hang Power Cleans (50/35 lb DBs)

8 Dumbbell Front Squats (50/35 lb DBs)

12 Alternating Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)