STRENGTH:
Back Squat (5-3-1) @ 85%, 90%, 95% of 1RM.
METCON:
For time…
2 minute plank hold
Then…. 6 Rounds of…
12 Pistol Squats (Alt. each rep.),
8 Shoulder to OH (65/95).
ON-RAMP
Skills:
Parrallette Pass Throughs, Hang Snatch, Box Jumps.
Metcon:
4 Rounds for time…
4 Parrallette Pass Throughs,
6 Hang Snatch,
12 Box Jumps.