Friday, December 15th
Strength: Week 2 of Speed Back Squats. All sets should be capable of being done with perfect form + explosiveness.
Metcon: Today’s metcon is going to challenge you in a new way. The weight of the thrusters should be heavy but not too much that you cant get through the 20 PC and 20 Thrusters in under 2-2:30m. Don’t worry so much about pacing as to keeping good technique. Score is second AMRAP rounds + reps.
Strength
Back Squat for load:
Squat: 8 x 3 @65%, every 60s.
WOD
In 4:00 Window:
20 Power Cleans (115/75)
20 Thrusters (115/75)
Remaining time max rounds of:
5 Thrusters (115/75)
5 Burpees
Rest 4:00
AMRAP 4:
5 Thrusters (115/75)
5 Burpeees
*Score = Final AMRAP Score
L3: (95/65)
L2: (75/55)
L1: (65/45)