October 18th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Back Squat (Week 3 of 6)

Back Squat

5x4

*Rest 2:00 Between sets

Week 3 Strength Cycle

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Arson

For Time (Or not):

10-9-8-7-6-5-4-3-2-1

Hang Clean #95/65

Front Rack Lunge

*1 min of active recovery (Athlete's Choice)

Arson

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Cool Down

400m easy walk (5 minutes minimum)

Kneeling hamstring stretch 1min/side

Couch Stretch 1 min/side

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Accessory

4 Sets

8-12 Heel elevated Goblet squat

6-8 HSPU

*Rest 60-90sec between sets