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