THIS WEEK AT THE GYM: METCON W/C 5/9

Now Metcon athletes have got their one rep tests out of the way it's time to get STRONG in the BIG THREE: Back Squat, Deadlift, and Bench Press.

Wendler utilizes a training max, which is 90% of that 1-Rep, and from that training max, we’ll be getting after 3 sets of 5 at 65%, 75% and 85% in all 3 lifts.

There’s a small bit of math involved, but once you get the flow it’s quite straightforward.

Major focus for May and June is building raw strength so athletes can expect the workouts to reflect that as well.

Don’t worry though - there’ll still be plenty of gymnastics and skill movements.

For the WOW don’t miss this Saturday's Benchmark, “Snake Eyes”:

11 ROUNDS FOR TIME

3 Bar Muscle-Ups

6 DBL DB Alt. Front Rack Reverse Lunges (50/35)

9 KB Swings (70/53)

36 Double Unders

(Score is Time)

Athletes have to control the pace on this one. It’s a lot of rounds with short reps so it's easy to come out swinging hot, but stay in control!

Expect the grip and shoulder fatigue to be real!

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