Wednesday – 9/2 Happy Birthday Coach Debi!!

1. Strength

Back Squat

5 – 5 – 5 – 5 – 5, Ascending.

Start first set at 70%. If you do not have a 1RM, use a relatively moderate weight for your first set of 5.

2. MetCon

800m Run

40 Alternating Lunges

600m Run

30 Sit-ups

400m Run

20 Push-ups

200m Run

10 Ring rows (or pull-ups)

Cash-out: 20 Burpees

3. Extra Credit

a. Burgener Clean Warm-up

b. Power Clean + Power Jerk

Work up to a heavy single

c. 10 Min EMOM

Odd – 5 Strict Press

Even – 25 DU/25 Tuck Jumps (This is for you, Rices!)

Weight should be by feel, but around 65-75% of your 1RM.