Warm-up:
2 Steady Rounds:
40 Slow Air Squats
150′ Farmers Carry
Strength:
Zercher Squats
3×10
-Then-
Back Squat
3×3 at 92.5+%
If you made all your lifts at 3×3 last week, increase the weight.
LITE = 5x5 Back Squat. Work on form.
Metcon:
RX
AMRAP 4 Minutes x 3
5 Pull Ups
10 Push Ups
15 Air Squats
10 Hang Clean 115/75lbs
5 Push Press 115/75lbs
Rest 2:00 Between Rounds
*Start each AMRAP at beginning.
SCALED: Lighter Barbell (95/65)
LITE: Use DBs
Side Work:
Row 6k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 6k.
Scaling options: Row 4k
