STRENGTH
3 Rep Max Backsquat
3-3-3-3-3
METCON
3 Rounds of
1 Min Max Backsquat (135/95)
1 Min Max Burpees
No Rest between rounds
Dan’s Double Dose
9 min AMRAP / Teams of 3
100m Sprint
12 Deadlifts 225/155100m Sprint
P1 does 1 full round, tags in P2 and so on…
METCON / Teams of 3
15 Cleans 95/75
15 S2O
15 Clusters
1 Block Run
Each team member does 1 full round, then on round 4 divide up movements – each team member completes set of their movement. Team runs the block together.
Strength:
Bench Press
Max Reps unbroken
Set 1 @ 95/65
Set 2 @ 135/75
Set 3 @ 185/95
Metcon:
800m Run
20 Burpees
400m Run
30 Burpees
200 m
40 Burpees
