11.5.20
A. Strength
Back Squat @ 32X1 Tempo
5,4,4,3
rest 2-3 minutes between sets
(strict tempo – build slightly from last week’s loads)
For those who struggle honoring the tempo a suggestion would be to download a metronome app to do the counting for you.
*record heaviest lift to score
B. Olympic lifting
In 12 minutes build to a tough load in the following complex
Clean Pull + Power Clean + Hang Power Clean + Power Jerk
*record heaviest lift to score
C. Conditioning
In teams of two, one working at a time, except for buy-in, do that together
16 minute AMRAP
Buy-in with 1.5 mile Bike or 800m Run
16 Sumo Deadlift High-Pulls 75#/55#
16 Medball Sit-ups 20#/14#
16 Snatches 75#/55#
*coaches challenge 95#/65#
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