Monday
0:00-12:00 Build to Heavy PAUSE Front Squat + FULL SPEED Front Squat by Feel.
12:00-21:00 4x5 Back Squat at 74% . Perform sets Every 2:15
MetCon
On a Running Clock Complete
30 DB Thrusters 50/35 lbs
30 Lateral burpees over 1 DB
30 Front Rack DB Lunges 50/35 lbs
Max Effort Double Unders in remaining time if finished before 9:00
Clock Intervals are as follows
0:00-2:00 Work
2:00-3:00 Rest
3:00-5:00 Work
5:00-6:00 Rest
6:00-9:00 Work
Score is total reps competed in 9:00
Note your finishing time on lunges.