Monday, October 9th

Strength: Progressively build to a 1RM. Sets should look something like 5-3-2-1-1-1-1..Make sure you don’t spend too much energy performing higher rep sets. Once they can “feel” the weight (70% of above) start performing singles.
Metcon: 100% effort. Try to match scores on second AMRAP. The rest interval should allow them to maintain comparable level of intensity on the second piece. Thrusters need to be light and done UB. 5:00 rest interval will allow for max effort for both AMRAPs. Leave nothing in the tank on this one.

Sumo Deadlift: 1RM

7 Thrusters (95, 65)
7 Bar Facing Burpees
Rest 5:00 + Repeat
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)