Warm-up:
20 Alternating Prisoner Lunges (Hands behind head)
15 Air Squats
15 Push-ups
30 Lateral Jumps
30 Front-Back Jumps
Skill: 3 sets of:
Overhead Squat Hold x 30 Seconds
Strength: Front Squat (5-3-1+)
(Wendler Week 3, Cycle 2)
75% +10lbs x 5
85% +10lbs x 3
95% +10lbs x 1+
- Percentages based off of 90% of your (1RM) PLUS 10lbs (ex. if your max Front Squat is 225#, your percentages will be based off of 90% of 225# + 10lbs (205# + 10lbs).
Strength (Superset): 3 Sets of,
Snatch Grip Deadlift x 5 (110% 1RM Snatch)
Handstand Push-up x 10
- Rest 1 minute -
MetCon: For time,
750m Row
50 Push Press (95/65)
30 Burpees
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