3/9/20

Weightlifting
Back Squat 6×3 (building)
Starting weight should be somewhere near 70% of the 1RM and climb from there.
Metcon 
For Time
Open&Performance:
25 Ring Dips
40 Thrusters 75/55lbs
55 Wallballs 20/14lbs

Fitness: BB 65/45, WB 14/10, Stationary dips

Stimulus: Sub 10 min, thrusters and wallballs should not exceed 3 sets, we would rather see athletes fight for bigger sets than the “RX” next to their name.

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