Warm-up

Coaches Choice

Weightlifting

Back Squat (3 Reps EMOM 9' (Moderate- Heavy)(75-85%))

Stay tight and concentrate on your breathing. Work your way up to 85% if you feel good!

Metcon

Metcon (AMRAP - Reps)

5'
35 DU
25 Thrusters (45#/35#)
15 T2B
5 Burpees
*Rest 2 mins
Repeat 1x

Get through as many rounds as possible. Make sure on the thrusters you are not dropping the barbell on the ground but you are setting the barbell down.

Testing

400m Run (Time)

Max Effort 400m Run

After the interval training we will put up the equipment and go out for a 400m Test run.

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