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STRENGTH TEST: IN 15 MIN FIND 1RM OF BACK SQUAT
WORK AS FOLLOWING:
8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90%
THEN UP WITH SINGLES
METCON
12’ AMRAP
RX:
8 TOES TO BAR
8 MEDBALL CLEAN 20/14lbs
8 BURPEES
INTERMEDIATE:
8 KNEE TO ELBOWS
8 MEDBALL CLEAN 14/10lbs
8 BURPEES
BEGINNER:
8 KNEE TO CHEST
8 MEDBALL CLEAN by feel
8 BURPEES