Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP across the four sets. Lift on a 2-minute clock.
Strength Metcon: Five 2-Minute Rounds
ME Unbroken Reps @ 90%
ME Unbroken Reps @ 80%
ME Unbroken Reps @ 70%
ME Unbroken Reps @ 60%
ME Unbroken Reps @ 50%
*Percentages are from today’s heaviest set of four.
Stimulus/Focus: Complete as many unbroken reps as you can each round. Change weight and wait for the next two minutes to begin. You will have a rep count for each of the five rounds.
WOD: 10 Minute AMRAP
10 Deadlifts
10 Alternating Front Rack Lunges
10 Push Press
*RX: (95/65)(65/45)
Stimulus/Focus: Aim to complete each round of work unbroken. If needed take a quick break after the 9th deadlift and then try to complete the rest unbroken.
Cool Down: Tabata Overhead Barbell Hold