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Pally Fit LLC – Bootcamp

Weightlifting

Back Squat (5 @65%, [email protected]%, 5+reps @ 85%)

You will be training at your training max weight which is 90% of the max you established last week. The last round is treated as an AMRAP, so as many reps as you can do in one set at 85%

Metcon

Metcon (AMRAP – Reps)

10″ EMOM

8* Burpee Box Jumps 24″/20″
*pick rep scheme you can handle and stick with all 10 rounds

For the wod, athletes should pick rep scheme in which they can complete the work in 35-45 seconds, should be able to be moving AFAP when doing the movement. Do DU practice before the wod.