STRENGTH
Microcycle 3 – Week 3/3 (Deload)

Front Squat
3 @ 70%
3 @ 75%
3 @ 80%
Percentages based off 3RM Front Squat

Back Squat
3 @ 70%
3 @ 75%
3 @ 80%
Percentages based off 3RM Back Squat

METCON
For Time:
400m Run
16 OH Reverse Lunges (30/22.5)
200m Run
32 Front Rack Reverse Lunges (35/25)
150m Run
48 Back Rack Reverse Lunges (42.5/30)

Time Cap: 15:00

RX+
Buy-in: 60 DU
(35/25)
(42.5/30)
(52.5/35)

SCALED
3 Rounds For Time:
200m Run
20 Back/Front Rack Reverse Lunges (35/25)