A) Strength: Back Squat Clusters (15-20min)
(beginners can build to a heavy set of 5 over the course of the 10min)
E30sec: 5 sets of 2 @ last weeks 5rm (or 80% of 1rm)
Rest 3 min
E30sec 5 sets of 2 @ last weeks 5rm (or 80% of 1rm)
B) Metcon: 5 rounds for time
16 DB FR Lunge (40-50/25- 35) (in place, alternate legs)
8 Burpee to target 6” above standing reach
8 DB PC and Jerk (one head of dumbbell taps the floor every rep)
Score Back Squat, metcon time
(beginners can build to a heavy set of 5 over the course of the 10min)
E30sec: 5 sets of 2 @ last weeks 5rm (or 80% of 1rm)
Rest 3 min
E30sec 5 sets of 2 @ last weeks 5rm (or 80% of 1rm)
B) Metcon: 5 rounds for time
16 DB FR Lunge (40-50/25- 35) (in place, alternate legs)
8 Burpee to target 6” above standing reach
8 DB PC and Jerk (one head of dumbbell taps the floor every rep)
Score Back Squat, metcon time
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