This week we will be finding our 5 rep max on all of our power lifts. Warm up and skill work will be different this week with the metcons being of shorter duration - because if you are truly testing yourself to find your 5 rep max, you should be significantly taxed by the end of the strength cycle.
Warm up:
1000m row
800m run
Skill:
10 mins mobility - this will be all week
Stabilizer:
4x10 toes to bar
Strength:
Bench press
2 sets of bar / light weight for a warm up
5-5-5-5-5
Last set should and better be HARD!!!!
Metcon:
3x
200m sprint
5 deadlifts 120/100kg
10 bar over burpees
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