A: Warm Up
3 rounds
30 sec Goblet Squat hold
10 Barbell Press
200 meter run
B: Mobility/Prep
Mobility – coach’s choice
Review Back Squat
C1: Strength
Back Squat 3×5
Use 50-60% of your working sets from previous weeks. Focus on good form and mechanics.
C2: Cardio
Ez3K
3000 m row
Not a time trial or a benchmark. Go easy and relax into it
D: Met Con
Complete for time
30 Squat Clean Thrusters 155/95