Monday, December 16, 2019

Strength: Back Squat 

65% x 5 reps 

75% x 3 reps 

85% x 1 rep

100%+ x 1 rep

WOD: 5RFT (18 min cap) 

12/9 Cal Bike or 15/12 Cal Row

9 Toes to Bar 

6 Squat Cleans 135/95

Round 1: 135/95/ 6 reps 

Round 2: 155/105/ 5 reps 

Round 3: 175/ 115/ 4 reps 

Round 4: 195/ 125/ 3 reps 

Round 5: 215/ 135/ 2 reps 

Scaled: Keep the SAME weight the whole time 

L3: 115/75

L2: 95/65

L1: 75/55