070519

A. Back Squat (Stamina Squats)
4 Rounds
9 Back Squats - 70% of 3RM Back Squat OR 65% of 1RM

*In today's stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.

Although "for time" typically indicates "competition", this number is purely for our own reference when we compare it against similar sessions in the future, where we will be growing in percentages. We are using our 3-rep from the finish of the last cycle as it is fresh in our minds.

SCALED - Find a moderate weight and increase over the four rounds still achieving 9 reps.
FITNESS - Tabata Back Squats @ 35% of 1RM

12 Rounds
0:20 max back sqaut reps
0:10 rest

B. Metcon (Time)
Rx
3 Rounds:
20 Shuttle Sprints  (Down & Back = 2)
(14 SS)
20 Lateral Burpees Over Bar
(1- 14 LBOB, 2-14 Burpees)
10 Power Cleans (185/125)
(1- 6 PC, 2-Scale wt)

Rx+
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Sandbag over Shoulder

FITNESS
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over KB
20 American KBS (53/35)

C.  Accessory
5 x 10 Wtd Lunges
1 x 400m Farmers Carry
1 x 100 Banded Pull Aparts

On the walking lunges choose a weight that you will use for your farmers carry.
On the Farmers Carry, athlete's choice to complete this with dumbbells, kettlebells, or torpedos. Stimulus wise, we are looking to choose a load that we are very confident we could complete 200m unbroken with, but we "aren't sure" about 400m. At most, we feel comfortable completing this distance with at most, two quick breaks.

On the Banded Pull Aparts, let's complete these with speed. Aim is to complete all 100 unbroken. Move quickly and explosively.

*THIS  PART MAY BE FINISHED AFTER CLASS.