10.17.14 – Squat and 12 Minute Partner AMRAP
October 16, 2014
10.21.14 – Push/Pull and Metcon(3x1min)
October 20, 2014

Strength:

Fitness:
Four sets of:
FRRL w/ KB x 6-8 reps per leg
Rest 60 seconds
Jump Rope Practice x 60 Seconds
Rest 60 seconds
Side Planks x 30-45 seconds each side
Rest 60 seconds

Performance:
Back Squats – Week 5 of 7
10 @ 70%
8 @ 75%
6 @ 80%
4 @ 85%
3 @ 90%
* Remember to use your 2Rm weights
MetCon:

3 Rounds for Time:
– 10 x Power Cleans (135/95)
– 15 x Box Jump (24/20)
– 300m Run