Strength: Squats

A. Back Squat 5*5 EW

B. Back Squats est 5RM

C. +D. Front Squat est 5Rm (or 5*3 90% 5RM)

E. Squat Clean est. 1RM

 

Metcon:

 

12 min ladder of:

3 Cleans

3 Burpee OTB

6

6

9

9

…

…

 

A. KBS 16/12kg-Burpeee

B. 30/20

C. 42.5/30

D. 50/35

E. 60/42.5