Strength: Take 6-8 sets to build to a 3RM. This will done for a 1RM as well in the future.
Metcon: Benchmark conditioning piece. The time cap is inteded to push people. Compare to Month 2/Week 2. You will have time today to fit extra credit work into class. If your athletes don’t really try to push their pace it’s likely they’ll time cap. Power Cleans must be done touch n go and in big sets in under to get all of the work done under 10 minutes.
Strength
3RM Max Back Squat
WOD
“Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (65, 35) (Regular Burpees)
https://youtu.be/syo17N5IaqE?list=PLAjbIBvZkJGFAQGaF0Lx0yEaUgccGmbGt