STRENGTH:
Back Squat (5-5-3-3) @ 60%, 70%, 75%, 80% of 1RM
METCON:
For time…
50 Double Unders
400 meter Run
21 Thrusters @ 50% of 2RM
400 meter Run
21 Thrusters @ 50% of 2RM
400 meter Run
50 Double Unders
On Ramp
SKILLS:
Front Squats, Ring Rows, Push-ups.
METCON:
4 rounds for time……
8 Front Squats,
10 Ring Rows,
12 Push Ups.