Strength
Back squat 5×5
Note: I will always list strength sets as sets x reps, so today we are doing 5 sets of 5 reps. This denotes working sets, so make sure to hit a few warm-up sets prior to your working sets.
Metcon
5 rounds:
5 clean & jerk (155/105)
10 burpees over barbell
Time cap = 15 minutes
We are going to use this as a baseline that we will re-test in 6 weeks. This is your chance to attempt some barbell cycling as this should be an all out sprint.
The clean and jerk is really a ground to shoulder, shoulder to overhead movement. Any type of clean and any type of press/jerk is allowed.