Day 66

A. Squat 

Work up to a “Heavy” Pause Back Squat 

B. Jerk 

Work up to today’s “Heavy” single 

C. MetCon (Time) 

3 Rounds of, 

20 Pull-Ups 

20 Box Jump Overs (24/20) 

20 Kettlebell Swings (70/53) 

D. Row 

5K Time Trial 

This is a max effort, look for a consistent pace that you can hold for the entire row. 

E. Accessory Work

Hip Extension (4 x 10) 

Rest 90-120 seconds between sets. Add load as deemed fit.