A. Back Rack reverse Lunges 4×8 (4e) Build off of last week weight.
M. 5 REFT
8 Front squat at 135/95
400m run
rest 1:30 between sets
Program Notes: This is your last week of back rack rev. lunges before we move into the next phase of your squat series. Your conditioning today is again our running and squatting combo. Building
into more volume on your run, but reducing volume on your squat. Front squat needs to be cleaned off the floor for an unbroken set. Reference your squat weight from two saturdays ago if you’re unsure
of where you’ll land for a challenging but doable set of 8. Push to keep consistent splits on your 400s as you have some rest on the back end.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 155/105
Intermediate: 115/75
Scaled: 95/65
Beginner: 75/55, DB Goblet squat
Longevity:*** if needed, kipping, risk vs. reward moves