1. Warm-up
Run 1 Mile
2. Strength
BACK SQUAT “DIE SET”
If you hit less than 8 reps last week, lower the weight.
If you hit between 8 and 15, repeat weight and beat score.
If you beat 15 reps, up the weight.
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set – Max effort reps at chosen weight.
3. Met-Con
16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
OR
Regional Nate
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches
M 70 lb. F 53 lb.
Time cap: 20 minutes
4. Accessory
Heavy Dumbbell Clean and Jerk
5×10
Rest 2-3 Minutes
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