tuesday

Warm-up

​3 ROUNDS
10 Groiners
10 Up-Downs*
10 Jumping Squats
10 Elbow Punches**

*Round 3 Perform 8 Burpees
**Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans

Strength

Back squat
​1x3 @ 70%*
1x3 @ 80%
1x3+ @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

Metcon

​FOR TIME
5 ROUNDS
8 Hang Squat Cleans (115/75)|(75/55)
8 Burpees

-Rest 2:00-

1 ROUND
16 Hang Squat Cleans
16 Burpees

(Score is Total Time Including Rest)