June 29, 2017

FRIDAY!

STRENGTH: 5×3 Back Squats!

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

*Clips are required. De load with Care.

SCALE DOWN OPTION(S):
5 or 3 Rep Semi Heavy Back Squat focusing on form and technique.
Do not go to failure.

Skill Work: Practice with BB Only or
Light Weight. Perform 5 or 3 reps (UB
if possible) resting between each set.

STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
10 Back Squats #95/65
or DB Front Squats #25/15
50 Mountain Climbers
50 Jumping Jacks

MET CON: 15:00 AMRAP!
Goal: 4R-5R+

COMPETITOR:
15/12 Calorie Bike
1 Legless Rope Climb +
1 Traditional
200 M Run

RX:
200 M Run
13/10 Calorie Bike
2 Traditional Rope Climbs

PERFORMANCE:
200 M Run
1 Traditional Rope Climb (1 assisted Rope Climb or 12 Sumo DL KB High Pulls #44/25)
13/10 Calorie Row