Strength
Back Squat
-Build up to your 70%
Then
Every Min on the min do 3 reps
After each set add 10 total pounds for the Men and
5 total pounds for the women.
Coach’s note:
This should take a total of 8-10 min to build and 5-8min to complete the EMOM
Metcon
9 Min Amrap
100m run
5 Clean & Jerks 185/125
Scale
155/105 – 135/95 – 115/85
