Monday 27 April 09

Back Squat

Warm up
5-4-3-2-1

work set
3x3
Notice we are changing from 3x5 to 3x3. Your 3 rep max is going to be heavier then your 5 rep max. DUH You can probably start your first set at you current 5 rep max PR and increase in 5 or 10 pound increments. We are getting ready for our 1 rep max in 2 weeks so go hard.

Metcon

5 Rounds for time:

5 Squat Cleans 60% of 3 rep max
7 Burpees
9 Chest to Bar Pullups