Warm-up
3 sets
1:00 Bike or Row
10 Cossack Squats
:20 Bottom Squat Hold
10 Forward Lunges with arm OH
then..
2 sets
10 Squat Therapy
Weightlifting
Front Squat (3×5 )
E4MOM @70-75%
Overload Squats
3 sets
5 reps @ 70-75%
rest 20 sec
40 Air squats for time
*goal is speed and unbroken or as few breaks as possible
Metcon
Metcon (5 Rounds for reps)
5 sets
3:00 AMRAP
200m Run
14 T2B
ME Hang Squat Cleans
Rest 1:30 b/t sets
Set 1: 95/65
Set 2: 115/85
Set 3: 135/95
Set 4: 155/105
Set 5: 185/115
*Score is hang squat cleans each round
