September 19, 2017

TUESDAY!

STRENGTH: (15:00)
5x3Back Squats

Perform progressively loading
sets of 3-3-3-3-3Back Squats
(UB) for the time allotted. Note:
Your 5×3 does not include warm up sets. Form & technique are Key!

*Do not let empty BB’s drop when de loading your bar! Clips are required.

SCALE DOWN OPTION(S):
3 Rep Semi Heavy Back Squat
focusing on form and technique. Do not MAX out!

Skill Work: Practice with Light
Weight. Perform 3-8 reps (UB)
resting between each set. Add in some core work between sets!

STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
200 M Run
12 Ball Slam #30/15
250 M Row
30 Russian Twists #12/8 WB

MET CON: (15:00) For Time!

21-15-9-6-3
DB Thrusters &
KB Sumo DL High Pulls

COMPETITOR:
#55/35 – #70/53

RX: #45/25 – #53/35

PERFORMANCE:
#35/15(20) – #44/25