Thursday

Warm-up
Warm-up
AMRAP x 7 MINUTES
7 Lunge + Lunge + Air Squat
8 Alt. Groiners
9 Up-Downs
10 Barbell RDL

Strength
Deadlift (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
AMRAP x 17 MINUTES
7/7 Back Rack Reverse Lunges (135/95)|(95/65)
10 Box Jumps w/ Step-Down (30/24)
20 Plate Ground to Overhead (45/35)|(35/25)
:30 Plate Gun Hold

(Score is Rounds + Reps)

BB KG: (60/42.5)|(42.5/30)