FRIDAY 12/18/15

Cycle 3 Day 24

1. Warm-up
3 rounds
20 Calorie row
10 OHS with light weight

Couch stretch, Piriformis stretch on the wall, seated straddle, Shoulder mob on the bands, clean progression

2. Strength
Find your new 5RM back squat
The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Met-Con
EMOM until failure
Even: 5 Squat cleans 135/95lbs*  Scaled:  95/65#
Odd: 12 Box jumps 24/20
*Increase weight by 10/5lbs each round (if you can)