WEIGHTLIFTING WEDNESDAY!
Warm-up:
Straight Through
1k Row
30 Empty Bar Hang Squat Cleans
30 PVC Pass Throughs
Strength
A. Back Squat 4×6 @75%+
5-10lbs Heavier than last week
LITE = 6x6 Goblet Squats
B. Squat Clean
Warm Up
4×2 @ 60-70%
With pause at knee
drop and reset
Then
7×1 @ 82.5-92.5%
Side Work & LITE WOD:
5 Rounds:
25/15 Calories on Assault Bike or Rower or Ski
Rest 3 Minutes