Strength
Front Squat
Performance: Build to a 1 rep max
- 5 x 55%
- 3 x 65%
- 2 x 75%
- 1 x 80%
- 1 x 85%
- 1 x 90+%
- 1 x 95+%
- 1 x 100+%
- 1 x 100+%
Fitness:
- Build in sets of 1-3 @ 20X1 until form degrades
Conditioning
Complete as many rounds as possible in 17:00 of:
- 10 Burpees
- 10 Calorie Row or Bike
- 15 Dumbbell Shoulder to Overhead (35/25)
- 15 Calorie Row or Bike
- 20 Wall Balls (20/14)
- 20 Calorie Row or Bike
Optional Independent Work
5 Sets:
- 2 Hang Power Snatch @ >85%
3 Sets:
- 10 Kettlebell Front Rack Reverse Lunge Step off (4-8″) per leg
- 10-15 Dumbbell Romanian Deadlifts + Banded Good Mornings
2 Sets:
- 8-12 Eccentric Single Leg Calf Raises (weighted)
- 60s of Single Unders