STRENGTH
Back Squat
5x3 (work up to a 3 rep max)
Front Squat
ME front squats at 85% of todays 3 rep max Back Squat
METCON
10-9-8-7-6-5-4-3-3-1
Back Squats #95/65 rx135/95
20-18-16-14-12-10-8-6-4-2
Burpees
Core
2 sets
20 Barbell Hip Extensions
1 min Accumulation L Sits
Competitors
Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 (75%/3+1)3 Clean Pull (95%/3)4
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8