Warm-up
Wall sits
Dead bugs
Banded lateral walks
Banded squats
Back squat prep
1/4
1/2
Full
Metcon prep
“Thumbs back” on KB work
Build to starting weight
3.2.1.Go!
Pause Back Squat (3×3 Across)
*Keep weights across. Increase weight from last week.
**Slow tempo in decent. 3-5s
***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.
****Increase weight from last week.
Metcon (Time)
100 Double unders
20 KB Clean and jerk each arm
800m run
20 KB Clean & Jerks each arm
100 Double unders
*KB CJ are from the hip.
**Perform all clean and jerks on one arm before switching. 1-2 sets to complete.
***Work smart in the beginning and find that sweet spot and push hard through the end.