7/19/21
Weightlifting
Back Squat (5×3 pausing squats 3 sec)
Set 1 60%
Set 2 65%
Set 3-4-5 70%
Set 2 65%
Set 3-4-5 70%
Front Squat (5×3 no pause)
Set 1 60%
Set 2 65%
Set 3-4-5 70%
Set 2 65%
Set 3-4-5 70%
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:
4 Rounds:
30 Air Squats
200m Run
4 Rounds:
30 Air Squats
200m Run
In Time Remaining:
Max Power Snatches (115 / 85)
RX 95/65
Score is Snatch reps
Modifications:
S2OH or Power cleans
– Pause 3s in the bottom of each back squat.
– All percentages based on 5RM Back Squat (both front and back squat barbells).