wednesday

Warm-up

​400m Run 

Into…

2 Sets
10 PVC Pass Through + Lunge
7 PVC Snatch Balance
10 PVC Slow Overhead Squat
:30 Tall Plank 

Into…

2 Sets 
5 Barbell Hang Power Clean
7 Barbell Front Squats
5 Barbell Push Press
7 Barbell Back Squats 

Strength

Back Squat
​1x5 @ 75%*
1x3 @ 85%
1x1+ @ 95%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 7 of 9

Metcon

​FOR TIME
400m Run

Immediately Into...

2 ROUNDS*
12-9-6
Squats**

*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.
**Athlete Choice for Squats. Pick one movement and complete the workout...

Back Squat - (185/135)|(135/95)
Front Squat - (155/105)|(115/75)
Overhead Squat - (135/95)|(95/65)