Friday, November 17th
Strength: Week 1 of Speed Back Squats. All sets should smooth/explosive with no pause in between sets. Take 3-4 sets and build to 75% of 1RM then perform all sets every 60-90s.
Metcon: Challenge yourself with your 400m sprint and try to perform 2-3 reps every minute for the remainder of the time. This will get challenging fast so your load choice needs to be light.
Strength
Speed Back Squat:
6 x 4 @75%, every 60-90s.
WOD
In 7:00
400 Meter Run
Remaining time: Max Bear Complex (135, 95)
– Squat Clean Thruster + Back Squat Thruster
*Score = total reps.