WORKOUT NOTE
For today's 20:00 squat session, athletes should complete the 1x3 Wendler program for their "Heavy 3-Rep" with the increased loading on top of the 90% training max.

Following the squat session, complete the (2) AMRAPs.

BASELINE WORKOUT
"NCMETCON BASELINE II"

I. ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Back Squat*

Back Squat
1x3 @ 70%
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps for Each Set)

*Rest at Least 5:00 b/t Efforts