Back Squat 3×5
Week 7/12
+5lbs from Friday
If you fail, drop 20lbs and complete remaining sets/reps. Start the next squat day at the 20lbs deficit
Front Squat 5×5
Front Squat for load:
#1: 5 reps @ 75%
#2: 5 reps @ 75%
#3: 5 reps @ 75%
#4: 5 reps @ 75%
#5: 5 reps @ 75%
Metcon
Every 5 minutes for 3 rounds, complete the following for time(s):
(30/20) calorie row
9 power cleans (155/105)
RX+: (185/135)
Record each round’s working time individually. Your final score is the total working time.