7/2/19

Weightlifting
Back Squat (Work up to a heavy single, around 90%*, then5x3@80%)
-For this cycle we will alternate weeks between heavy triples and speed triples. Stick to the exact percentage each week. The mix of heavy days and speed days is a tried and true method for developing some serious strength! Stay focused.
Metcon
8 Rounds:
Alternating full rounds with a Partner:
Open-Performance
30 Double-Unders
20 Alternating DB Snatch 50/35lbs
10 Toes to Bar

Fitness: 35/25
45 Single Skips

Toes to Bar modifications: V-ups/Sit-ups/Knee to Chest

Each round takes less than 2 minutes. We do not want athletes to get stuck 3 or 4 rounds into this 8 round workout. To be clear, it is 4 rounds EACH, not 8 EACH.

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