031822

A. Back Squat
20-18-15-15-15
Start somewhere around 60% of you 10RM and build from round to round.

Get a spotter.

You should be able to increase weight from 20, 18, and the first round of 15.  If you can, keep going up in weight, but if you fail on your 15s keep the same weight for the rest of them and get a spotter to help you.

B. Metcon (Rounds and Reps)
*Partner WOD (Relay Style)
20 min AMRAP
12/9 Cal Row
9 Bench Presses @70% of 1RM
3 Squat Cleans (185/125)

SCALES
BENCH PRESS
- Scale wt or use DBs

SQUAT CLEANS
-Scale wt
- Power Cleans
- Hang Power Cleans

C. Metcon (Reps)
6 Rounds
1 min - 8 Burpees
1 min - Max Reps (Goblet Lunge + Goblet Lunge + Goblet Squat) (35/25) (Rx+ 50/35) Lunge+ Lunge+ Goblet Squat = 3 reps