10/24/16
Back Squat (3-3-3-3-3)
Take 15-20 minutes to find max load. Perform 5 barbell rollouts between each set.
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
Rx:
10 push ups
5 squat cleans, 185/135#
200m run
Rx:
10 push ups
5 squat cleans, 185/135#
200m run
Scaled:
10 push ups on knees
5 squat cleans, 115/85#
200m run
REST 2 minutes; then repeat
Score is the lowest AMRAP. The run does not count unless it is completed in the allotted time.