Metcon Deload Week 1 of 1
Weightlifting
1 Snatch
1 x 3 Reps @ 78%
1 x 2 Reps @ 80%
2 x 1 Reps @ 83%
3 x 1 Rep @ 87%
% Based Off Max Snatch
Pause Back Squat
1 x 4 Reps @ 70%
1 x 3 Reps @ 73%
1 x 2 Reps @ 75%
2 x 2 Reps @ 78%
Conditioning
40 Calorie Bike
40 Overhead Squats (75/55)
30 Calorie Bike
30 Overhead Squats (115/80)
20 Calorie Bike
20 Overhead Squats (155/110)
Perceived Effort Pace for the bike: 6-7
Perceived Effort Pace for the overhead squat: 3-4
Move at a constant and steady pace through this workout. On the overhead squats, try to minimize rest time and keep your heart rate low.
