Friday, 11/19

Warm Up

3 Rounds
10 Pause Squats
10 Spider Lunges
10 Alt Samson Lunges
10 Alt Dead Bugs

Strength

Back Squat (20 Minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 4×5 @same weight*

Met Con

Prep (6 Minutes)
3x:30 Bike+ 6 DB Deadlifts+3 DB Hang Power Cleans+6 Alt Front Rack Lunges

For Time**(15 Min Cap)

30 DB Deadlifts (50/35s)
40 DB Hang Power Cleans
50 DB Front Rack Lunges

**Begin with, and every 3 minutes Bike 12/8 Cals