Weightlifting

20 rep Back Squat

1 set 20 reps
Set should be unbroken
Start with 55% of 1RM, weight will increase by 5 lbs each week.

Metcon

CrossFit Games Open 13.4 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk#135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.