Strength: 30 min
1 RM
front or back squat
optional approach:
10 @ empty bar
8@ light (40-50%)
6@ mod (50-60%)
3@ heavier (60-70%)
3@ heavier + (80%)
1-2@ very heavy (90%)
1@very heavy + (95%)
Metcon:
AMRAP 7
Burpees asc by 1
air squats asc by 2
russian swings( AHAP) asc by 3
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