The Factory Strength and Conditioning – Strength & Conditioning
Back Squat
10 x 3 @ 75%
Front Squat
5 x 3 @ 80%
Metcon (Time)
3 sets: (3 min cap each set)
Shuttle Run (edge of mats to wall x2)
20 Wall Balls (20/14)
6 Alt DB Squat Snatches (50/35) OR 12 HEAVY DB Power Snatches
Shuttle Run (edge of mats to wall x2)
-rest 4 mins between sets-
**Only sub power snatches if mobility isn’t there for squat snatches
Metcon (No Measure)
3-4 sets (not for time)
20 GHD Sit Ups
60 second weighted plank
20 seated russian twists (As Heavy As Possible)