Strength

1) Speed Back Squats: 5 x 3 @85%, every 90s.
2) Squat Clean: Work up to a moderate double, touch n go. Rest 90s.
*Beginner: Focus on technique or practice perfect hip-hinging with clean-grip deadlifts x 5 reps per set.

Metcon

“Adrenaline”
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed

L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Beginner: Sub Russian KBS for Squat Cleans

**Coaches Notes**

– Strength: All sets of speed back squats should be smooth, but not necessarily fast as we are using a load that will likely not elicit the same velocity. This is intended, but form should perfect. After back squats take 10 minutes and build above work weight for the metcon
– Metcon: Benchmark workout where the score is total reps completed (like an Open workout). The challenge is maintaining breathing with global movement patterns. Scaling is very important as this is an easy workout to “redline” on. Scores will range, but an advanced score is 60+ reps.