Monday, March 4

Strength 

Back Squat 

Bar / 5 

55% / 5 

65% / 6 x 5 ( concentric tempo should be slower or faster than your normal reps )

( 5 reps in reserve ((light))

Metcon

AMRAP 15 

10 power cleans 95/135

2 rounds 

5 strict pull ups 

10 push ups 

15 air squats 

Or 

24.1 

Strength 

C&J 8 sets or 3 reps 55-65% 

Strict pull-ups 

Accumulate 15-25 reps in sets of 1-5