8/17/22
Weightlifting
Back Squat (Build to heavy single)
Metcon
Metcon (3 Rounds for reps)
Power Clean
Unbroken Sets For Load:
15-12-9 Power Cleans
Rest As Needed Between Sets.
15 minute Time Cap
Metcon (AMRAP – Reps)
15 Minutes For Total Reps:
5 Minute Max Bike Calories
4 Minute Max Air Squats
3 Minute Max DU
2 Minute Max T2B
1 Minute Max Burpee to Target
5 Minute Max Bike Calories
4 Minute Max Air Squats
3 Minute Max DU
2 Minute Max T2B
1 Minute Max Burpee to Target
With An Empty Barbell
10 Back Squats
Then…
1-2 Back Squats @ 50%
1-2 Back Squats @ 60%
1-2 Back Squats @ 70%
1 Back Squat @ 80%
1 Back Squat @ 85%
….Keep building with small jumps until you reach your heavy single for the day.
15 minute Time Cap