Warm-up

Coaches Choice

 

Weightlifting

If you were not here last week and don't have a 5RM then use 85% for the first 2 sets and then go up to 88% for your next 2 sets then add weight according to your comfort level.

 

Back Squat

Still going off last week 5RM
(2x5 @ 90% last weeks 5 RM)

(2x5 @ 95% of last weeks 5RM)

(1x5 @100% of 5RM)

Metcon

 

In Teams of Two
5 Rounds
50 Air Squats
14 Pull Ups
10 Hang Power Cleans 135#/95#

 

Accessory Work

 

Glute Ham Med Ball Pulls (3x10)

Feet on a med ball and pull your feet towards your but, using the med ball as leverage.

 

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