Monday, October 30th
Strength: The goal here is to work ABOVE a weight you would normally be able to hit for a triple since you will be resting between reps.
Metcon: There will be 20 total squat cleans at 70%. These should be challenging considering heart rates will be elevated. Use a load that will push yourself. 90s rest will not be full recovery but enough to sustain high level of work-output.
Front Squat for load:
6 x 1.1.1 (20s). Rest 2:00
– Re-rack weight and rest 20s between reps.
– Try to work above 90% of 1RM.
5 Rounds of:
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)
L2: (Burpee step ups 24, 20)
L1: (10 Goblet Squats) (10 Burpees)
Score = slowest split