Strength
Squat
BS:
1×4@75%
3×4@80%
FS:
1×5@60%
1×5@65%
2×5@70%
OR
Box lunges with KBs 6×4.
MetCon
10 OH squats 95/65
10 push-ups
2 rounds
10 thrusters 95/65
10 push-ups
2 rounds
10 OH squats 95/65
10 push-ups
2 rounds
Embracing the Process
Strength
Squat
BS:
1×4@75%
3×4@80%
FS:
1×5@60%
1×5@65%
2×5@70%
OR
Box lunges with KBs 6×4.
MetCon
10 OH squats 95/65
10 push-ups
2 rounds
10 thrusters 95/65
10 push-ups
2 rounds
10 OH squats 95/65
10 push-ups
2 rounds