Weightlifting – Slow Reps This week (10 Week Program)
3 Sets of 5 @ 60-65% – 3 Seconds down/3 Seconds Up
Back Squat
Metcon
10 wall-ball shots
10 snatches (155/105)
20 wall-ball shots
20 handstand push-ups
30 wall-ball shots
30 box jumps
40 wall-ball shots
40 deadlifts
Patty – BS #65 – metcon 13;52 #65 snatch, step ups, half hspu