Monday
From the Rack
0:00-6:00 Overhead Squats
3x8 OHS at 44-65% of your 1RM Snatch
6:00-20:00 Tempo Back Squats 2222
5@60% | 5@70% | 5@75% | 3@80%
Full Speed Heavy Singles by Feel
This is our last week with this Tempo Scheme. We will be shifting to more full speed heavy singles in prep for our test date in week 12.
MetCon
25-20-15
Wall Balls (20/14 lbs)
Lateral Burpees Over Ball
12 Min Cap