WEIGHTLIFTING 

 

Strength/Accessories

1a) Back Squat:

1 x 5 70%

1 x 5 80%

1 x ME 90%

rest 2:00 between each set

1b) Strict Press:

1 x 5 50% of WOD Wgt

1 x 5 75% of WOD Wgt  

1 x ME 100% of WOD Wgt

Rest 2:00 between each set

 

METCON

5 rounds of:

:30 ME Thrusters  95-65# (50-54)

1:00 ME Chin-Up Holds

1:30 Rest

RX+ 105/85 Rope Climbs 15′