1) Weight Training

Squat: Establish a 5rm, 2×5@-10%

 

2) Metcon

 

For time:

30 Thrusters 95/65#

15 Box Jumps 24/20″

Rest 1:00

20 Thrusters 115/80#

15 Box Jumps 24/20″

Rest 1:00

10 Thrusters 135/95#

15 Box Jumps 24/20″

Rest 1:00

1000 m Row or bike

* you can have some athletes do their 1000m row first or last depending on space