Strength
Cyclist squat
3-4 working sets of 4-6 @ 31×1
Notes
Build to a working weight and then perform all 3-4 sets at that weight. Aim to reach 6 reps on each set. If you were able to get sets of 6 last week then you may go heavier this week.
Conditioning
Every 3:00 x 3
12 wall balls
15 burpees
Rest 2:00
For time
36 wall balls
45 burpees
(6 min cap)
Notes
The metcon today has two parts. You will start with three intervals of wall balls and burpees. You will rest for 2:00 after the last interval. Then, you will complete 36 wall balls and 45 burpees for time. Your score will be how long it takes to complete this last part, or work completed at the 6:00 cap.
Your sets of 12 wall balls should be unbroken. Try to finish the set of 36 in 2-3 sets.
Burpees should be completed at a pace of at least 12/minute. If this sounds aggressive, consider decreasing the burpees to 10-12 for the intervals and 35-40 for the last piece.