Monday
On a 20:00 Running Clock
0:00-6:00
3x8 Overhead Squats @38-58% Snatch 1RM
6:00-20:00
1 Bottoms Up Back Squat + Tempo Back Squats 4@57%| 4@67% | 4@72% | 2@77%
Just 1% higher than last week. Make squats look and feel good!
Each set starts with a bottoms up back squat. Athletes step backwards out of boxes to perform OHS or tempo squats with full ROM.
Back Squat Tempo = 2222
Athletes may do squats from The Rack but rep scheme is 5-5-5-3 on Tempos.
MetCon
Teams of 3 Relay Style
1:30 work, 3:00 rest
10 DB Hang Squat Cleans 50/35 lbs
Max Effort Row until 1:30
Athletes should pick a weight they can do unbroken. If you put DBs down before 10, go directly to rower.
Score is your total individual reps over the 3 rounds (cleans + calories)