Strength: Week 2 of strength work. Add only 5% more of use same weights if you had issues last week. Make sure you are prioritizing speed/efficiency and not loading. Front Squats should be explosive and not grinding on any of the 5 sets.
Metcon: Each set is 100% Max Effort. These rounds should be complete under 75 seconds allowing for optimal rest. Power Cleans should be heavy but done Touch n Go. Lateral burpees athletes should try to stay as low to the ground as possible moving as fast as possible.
1) EMOM 6: 2 Squat Snatches @75%. – +5% from last week
2) EMOM 6: 4 Front Squats @65% – +5% from last week
Every 4:00 x 5 Sets:
3 Power Clean (185, 125)
9 Lateral Burpees
150 Meter Max Effort Row
Rx+:(70% of Power Clean if heavier than Rx weight)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)
*Score = slowest split