Strength
Option 1) Utilizing 94% of load from last week (90%), Front/Back Squat, 6 x 3-6
Do 3 front squats, rerack bar, take a breath, then immediately do 6 back squats. Six sets. Get some.
Option 2) Same as above, but three or four sets rather than six. If the volume of the squat cycle has not been agreeing with you or you want to ensure you have enough time for the met-con you should use this option.
Conditioning
9 minutes, as many rounds as possible:
- 30 Double Unders
- 10 Sit Ups
- 5 Target Burpees – 6″ above standing reach