Monday, 17 July 17

With a 30 minute running clock

Warm up and then..

Strength: BACK SQUAT

10 – 8 – 6 – 4 – 2

10 Reps @ 68% 1RM

8 Reps @ 73% 1RM

6 Reps @ 78% 1RM

4 Reps @ 83% 1RM

2 Reps @ 88% 1RM

*Percentages based on 1RM Back Squat

Metcon: For Time

21 – 15 – 9

Alternating Kettlebell Snatches 53/35

Calorie Row

and then directly into…

21 – 15 – 9

Box Jump Overs 24″/20″

Pull-Ups