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