Strength

FRONT SQUATS

3 x 3 @3-5% heavier than last week, every 90s.
– Goal: Max speed on each rep
– Take 3 sets to build to work weight

RDL

3 x 8-10. Rest 90s.
– perfect slow & controlled reps with a moderate load.
– 5-10# heavier than last week
– Take 2 sets to build to work weight

Metcon

2 Rounds for time:
25 Power Cleans (115/75)
25 Bar Facing Burpees
– Goal: Hard effort, sub 10:00. Power cleans should be LIGHT.
*Last tested 4/29

Accessory Work

BANDED FACEPULL-APART

100 quality reps.
– sets of 15-20