Strength: Newbies: 3x5 back squat, all at same weight. Try to add 10lbs more than last time.
Intermediate: 1RM back squat.
Sample Warm-up: 2x5@40%, 5x55%, 3x70%, 2x 80%; sample work sets: 1x90% 1x95%, 1x100%, 1x100+
Metcon: 4 Rounds/time:
- 5 OHS @ 135% Nancy Weight
- 15 burpees
- 200m run
- rest 60sec (keep track of own rest period)