-Warm Up-


2 minute easy bike/row 


:30 couch stretch (each side)

:30 tempo air squats (3 down 3 bottom 1 at top)

:30 hold in bottom of squat 



-Strength/Skill-

 

5x3

 (3 second decent - no pause in the bottom)


Back Squat @65-75% of 1RM*


-Rest at Least 2:00 b/t Sets-


*Week 3 of squat cycle. Same loading or slightly heavier than previous week's 5x5. Note the slower tempo. 


-WOD-

 

EVERY 5:00 FOR 3 SETS 


12 Burpee Over Bar

12 hang Power cleans (135/95)|(95/65)

Run to and around Gateway Center sign twice 



*Rest the remainder of the time until 5:00 then start the next set.