Run 400 M

25 Thrusters @ 95# / 65#

Run 400 M

25 HPC @ 95 # / 65#

Run 400 M

25 Frt Sqt @ 95# / 65 #

Run 400 M

25 Push Press @ 95# / 65 #

The scaled versions for beginner and intermediate are at the gym.

Find your 1 rep max for the hang power clean.

Met Con

5 rounds

30 seconds kb swing

30 seconds ohs #65 M / #45 W

Total reps of each

For the next several months, we will be hitting the back squat, almost weekly.  There will not be a certain day, but randomly through out the week.  The more you show up, the better your chances of hitting a back squat day.  It will not always be a max 1 rep, 5×5, etc.  I’ll mix it up.  The goal is to increase your back squat weights quite a bit in the next few months.  I’ve noticed our weights on the back squat could use some work – so, here is the work.  I’m willing to bet some burpees that the people who show up more and do more back squats will end up with a bigger % gain…..any takers ?

Ring Rows ( 5 / 7 / 10 ) 

Burpees ( 10 / 15 /20 )

Teams of two – 5 rounds each / 10 total