Tuesday, July 29 2025

Strength: In 15 minutes build to a heavy single

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1-2 reps @ 80-83+%

*Set 4 – 1 rep @ 83-86+%

*Set 5 – 1 rep @ 86-89+%

*Set 6 – 1 rep @ 89-92+%

*Set 7 – 1 rep @ 92-95+%

Metcon: Five rounds for time of:

200 Meter Run

*Cleans (Power or Squat)*

Rx Weights:

Round 1 – 10 reps @ 40% of 1RM Clean

Round 2 – 8 reps @ 50% of 1RM Clean

Round 3 – 6 reps @ 60% of 1RM Clean

Round 4 – 4 reps @ 70% of 1RM Clean

Round 5 – 2 reps @ 80% of 1RM Clean

Rx+ Weights:

Round 1 – 10 reps @ 135/95lbs

Round 2 – 8 reps @ 165/115lbs

Round 3 – 6 reps @ 195/135lbs

Round 4 – 4 reps @ 225/155lbs

Round 5 – 2 reps @ 255/175lbs

Goal = <12 Minutes

Cap = 15 Minutes