Day: November 22, 2017

Friendly reminders:

Sign in for classes
Listen to your coach in class. From the warm to the cool down
Make sure to clean after yourself when done. Wipe off the equipment you just used

Squat cycle W1D2
4 sets of 7 front squats, 13 back squats

Make sure to get the percentages sheet. If you don’t have one yet, we have the sheet on the computer at the box. The weight is at 55% of 1RM front squat
Note: Approx 1 set every 5min. 20min top for the squats

METCON

3min AMRAP
Hang dumbbell power cleans 50/35

3min rest

3min AMRAP
Box facing burpees 24/20

3min rest

3min AMRAP
Dumbbell power snatch 50/35 alt side

Score is total reps for all the AMRAPS combined