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March 16, 2017

THURSDAY!

STRENGTH: (15:00)
Work up to a 10 Rep Max Back Squat! Try and PR by #5+

Suggestion: Perform sets of 5 reps (progressively loading) until the weight feels semi heavy or you are close to (approximately) 65%-75%+ of your 1 rep max, then go for your 10 Rep. Be Safe!

*Clips are required. De Load with Care.

SCALE DOWN OPTION:
5 Rep Semi Heavy Back Squat!

STRENGTH ALTERNATIVE!
12:00 – 15:00 AMRAP!

10 Back Squats #95/65
(10 DB Front Squats #25/15)

50 Weighted High Knees #12/10 KB)

20 Jack Presses #15/10

15 Hollow Rocks

MET CON: 4RFT (15:00)!
*C/RX: Full ROM required. Heels planted!

COMPETITOR:
400 M Run
50 Dubs
15 weighted Sit Ups
(#55/35 DB)

RX:
35 Dubs
400 M Run
15 weighted Sit Ups
(#45/25 DB)

PERFORMANCE:
400 M Run

25 Dubs (18 Dub-A or 75 Singles)

15 weighted Sit Ups
(#35/15+ DB or 15 BFSU)