Tuesday

Warm-up
Warm-up
3 ROUNDS
10 Groiners
10 Up-Downs*
10 Jumping Squats
10 Elbow Punches**

*Round 3 Perform 8 Burpees
**Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans

Strength
Back Squat (1×3 @ 90%)
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout
Metcon
FOR TIME
5 ROUNDS
8 Hang Squat Cleans (115/75)|(75/55)
8 Burpees

-Rest 2:00-

1 ROUND
16 Hang Squat Cleans
16 Burpees

(Score is Total Time Including Rest)

BB KG: (50/35)|(35/25)

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs + Lats

(No Measure)