That Weekend at Bernie’s Walk 04.14.2015

No, but for real… “leg day”.

Fitness
FIT: Back Squat (5×6@70%; set x rep, move quickly)

FIT: Metcon (AMRAP – Reps)
15:00 clock
0:00-2:00 max hang power clean (135/95)
2:00-3:00 rest
3:00-5:00 max hang squat clean (135/95)
5:00-6:00 rest
6:00-8:00 max front squat (135/95)
8:00-9:00 rest
9:00-15:00
5 deadlifts (135/95)
1 building block run
*score is total reps

Competition
COMP: Metcon (Time)
100 dubz (3:00 cap on these)
30 T2B

COMP: Clean (doubles up to 80% in 6 or less total sets)

COMP: Back Squat (5×6@70%; set x rep, move quickly)

COMP: Metcon (AMRAP – Reps)
15:00 clock
0:00-2:00 max hang power clean (155/105)
2:00-3:00 rest
3:00-5:00 max hang squat clean (155/105)
5:00-6:00 rest
6:00-8:00 max front squat (155/105)
8:00-9:00 rest
9:00-15:00
5 deadlifts (155/105)
1 building block run
*score is total reps

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