THURSDAY

Strength Development

Back Squats

5 Sets of 4 at 80% 1RM

@ 3 minutes/set

Focus:

·   Building endurance and capacity with volume

·   Engaged braced core, good chest position.

·   Drive out of bottom of squat

WOD

For Time:

15 Minute CAP

·    50 Clean & Jerks (RX 40/30 Kg)

·    30 Burpees over-the-bar

·    800-meter Run

Focus of WOD:

·   Weightlifting/metabolic conditioning

·   Building movement capacity

·   Short recovery time and transition time