7.2.18

Strength

Back Squat (Build to a heavy single)

Every 3 min for 21 min

Set 1 – 3 reps @ 70%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 2 reps @ 85
Set 5 – 2 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 95+%

Performance

Metcon (Time)

5 RFT
3 Wt Pull Ups 50/35
5 Strict Pull Ups
7 Kipping Pull Ups
18 Alternating Db Snatch 50/35

Fitness

Metcon (Time)

3-5 Rds FT
1 Wt Pull Ups 35/20
3 Strict Pull Ups
5 Kipping Pull Ups
9/9 Db Snatch 35/20

Ryan Thompson