12.27.18

Performance

Overhead Squat (3 reps)

Six sets  x 3 reps
Rest 2 minutes
Start around 70% of your 1-RM and build in load over the course of the 6 sets.

Metcon (Time)

10 RFT
2 Ring MU (Strict MU Rx+)
8 Goblet Squats 2/1.5 pood

Fitness

Front Squat (3 Rep)

Six sets x 3 reps
Rest 2 minutes
Start around 70% of your 1-RM and build in load over the course of the 6 sets.

Metcon (Time)

6 RFT
4 Strict Dips
6 Strict Pull Ups
8 Goblet Squats 1.5/1 pood

Ryan Thompson