A) Strength: Squat Clusters 3 x 4 – 7 reps* (read instructions and ask for clarification if any questions). 3 sets of 4-7 reps (weight must not be so heavy that you cannot get 4 or so light that you can get more than 7). It is a back squat
* If less than 3 months lifting experience continue with 3 x 5 adding 5+# per week or as able
B) Metcon:
5 Anyway OH 155#/105# (no racks)
7 c2b pull ups
9 toes to bar
5 RFT
Cap: 15 minutes
Score: highest cluster weight and time or rds + reps
* If less than 3 months lifting experience continue with 3 x 5 adding 5+# per week or as able
B) Metcon:
5 Anyway OH 155#/105# (no racks)
7 c2b pull ups
9 toes to bar
5 RFT
Cap: 15 minutes
Score: highest cluster weight and time or rds + reps
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