Skill:
5 minute double under AMRAP
Strength:
Back squats
5-5-5-3-2-5
Metcon:
A.
10 minute EMOM (every minute on the minute)
3 squat cleans at 75-80% of your 1 rep max (we found this last week - told you to log it)
then right into
B.
1.5 mile run
10 minutes and under - advanced and legit!
10-12 minutes - intermediate and kick ass!
12-15 minutes - beginner and my pace!
O.K. guys, I told you it was coming the metcon portion you see above will be hitting us at least once a week. The EMOM should be heavy, taxing and fatigued when you are done, BUT able to maintain FORM and INTENSITY throughout the allotted time. If it is not, you did not do prescribed, or we have not found your 1 rep max, and if you lost form you may of gone to heavy, it is O.K. to strip weight ladies and gentlemen.
Finding our max on the following lifts is VERY IMPORTANT.
Back squats
Deadlifts
Power cleans
Squat cleans
Clean and jerks
Snatch
If you are missing any of these, talk to your coach and get IT DONE.
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