– Strength: Week 2 of our dynamic effort back squat work. Use 3 sets to work up to your 80% and then complete 5 sets of 3 repetitions all at 80%. Back squats will have a 1-second pause in the bottom. After back squats are complete start warming up touch n go deadlifts to prepare the Metcon. – Metcon: This workout should be performed around 90% effort meaning near a ”sprint” pace. Burpees over the bar will be done laterally. Empty your tank on the burpees and use a weight on the deadlift that’s challenging but can still be done in big sets.