Movement Prep: Groiner circles x 8/direction per leg 8 split squat/side 8 squat with band on knees, 4020 tempo

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)