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Components

Metcon

Back Squat

Metcon

Power Clean

Metcon

Settings

Workout

Tuesday

A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS
25 Cal Bike @80-90%

-Rest 2:30 b/t Sets-

B. 60:00 GPP

Warm-up

3 ROUNDS
10 Tempo Air Squats (5051)
:30 Squat Hold
:30 Pigeon Stretch (Left Leg)
:30 Pigeon Stretch (Right Leg)

Into…

3 SETS OF:
7 Back Squats (30X1)*

Strength

Back Squat (5x1 (20X1))

Back Squat

Back Squat @80-90% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 6 of Squat Cycle. Very heavy but doable for this week's effort. Next week will be our test week of single reps building to new 1RM.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 9 MINUTES
9 Back Squat (155/105)|(135/95)
21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

Cool Down

FOR RECOVERY
5:00 Slow Pedal on Bike

C. STRENGTH / GYMNASTICS

Power Clean (1x1)

Power Clean

ON A 10:00 RUNNING CLOCK...
Start with an empty barbell and build to Heavy 1-Rep Power Clean

Metcon (4 Rounds for reps)

4 SETS
Max Ring Muscle-Ups
25 Unbroken Wall Balls After Each Max Effort Set of MU

-Rest as Needed b/t Sets-

Score is Max MU for each Round.

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