STRENGTH

1) Back Squat: Work up to 90% for 1 rep, then EMOM 4: 1 Rep @90%.
– Build to 90% in 5-6 sets performing sets of 1-2 reps. Rest 90s.
– We last tested 1RM Back Squat 1/1/18
– Beginner: 5 x 5, adding weight if form permits.
2) Power Clean + Squat Clean: Work above metcon weight performing sets of 2. Rest 60s.

METCON

“Times 3”
AMRAP 5:
3 Squat Cleans (135, 95)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans (135, 95)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans
3 Squat Cleans
6 Lateral Burpees

**WHITEBOARD BRIEF**

– Strength: The goal today is to build to 90% of your current max (or a heavy 1) in 5-6 sets. Once you’ve reached 90% we will perform an EMOM for 4 minutes to get in some volume with heavier loading and work on being smooth/efficient.
– Metcon: Each AMRAP is intended to be a maximal effort hence the reason the reps and time domain are low. It’s likely you will not be able to repeat your effort for all 3 AMRAPs and this is okay, but we want 100% the first metcon and 80-85% effort on the last two