SECONDARY STRENGTH 10.1.21

•Back Squat 5 – 3 – 1 – 5 – 3 – 1Start working between 75-90%, and increase to a strong challenging effort at the first single rep. Then repeat the reps starting a little heavier on the second time through 5-3-1 finishing with a 1RM for...

METCON 10.6.21

Complete 6 rounds for time (24 Minute Cap) •5 Ring Dips (M50+ 3 reps)•5 Clean & Jerk #105/155 (M50+ 95/135)•16 Alternating Pistols**Add 1 second for every rep not completed after 24:00 time cap** Source: Workout Of The Day