Wednesday, November 19 2025

Strength: Front Squat

*Set 1 – 3 reps @ 65-68%

*Set 2 – 2 reps @ 75-78%

*Set 3 – 1 rep @ 80-88%

*Set 4 – 3 reps @ 70-73%

*Set 5 – 2 reps @ 75-83%

*Set 6 – 1 rep @ 85-93%

Rest 2 minutes between all sets

Metcon: “Sage at 20”

Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95lbs)

20 Pull-Ups

20 Bar Facing Burpees

*The 135/95lbs barbell is very aggressive. Please adjust the weight to something that you could perform the 20 reps in 2-3 sets