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12/2/13

Warm-up:
Coach’s Choice.

Strength:
Back Squat- Work to a peak set of 3 in 10 minute.
Then… Drop 15-20% and do 5×3 “speed squats”
* the 3 reps must be completed in 5 seconds or less.
*if reps cannot be completed in the time frame, repeat or take weight off.

Metcon:
5 rounds for time: (12 min. cap)
3x power clean (135/95)
10x lunge steps w/ bar in racked position
5x HSPU (sub HR push-ups)
5x chest to bar pull-ups

December 1, 2013 | News | 0

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