Strength
Back Squats
5/5/4/4/3/3
Metcon
5 Power Cleans
20 Single Arm DB Push Press (These should unbroken)
Rest :30
7 Rounds
16 min cap
Fitness: 95/65 (10 reps)
Performance: 185/125
Open: 225/155
Athletes: Get heavy on the BS today. Work up in load during your sets. For the workout choose a heavy load for the cleans a light load for the DB. All 7 rounds on the DB should be unbroken. Rounds should be 2-3 minutes. 18 min time cap on the workout.
DRIVE
100 Single Unders
20 Walking Lunges (Plate overhead)
3 Rounds
Rest 1 min
50 Air Squats
20 Plate Clean and Press
3 Rounds
Rest 1 min
25 Sit ups
20 Plate Squats (hold plate and squat)
3 Rounds
