Strength
Front Squat
- build to a heavy 1-rep with a :10 descent
Notes
Today’s strength is tempo front squats. You will build to a heavy 1-rep with a :10 descent. The goal is to ensure the descent is consistent. Controlling the bottom half of the squat is much more difficult. Don’t allow yourself to drop into the bottom. Stay in control throughout the rep.
Conditioning
For time:
- 21 Thrusters
- 400m Run
- 18 Thrusters
- 400m Run
- 15 Thrusters
- 400m Run
Notes
Today’s workout is thrusters and running. Your score is how long it takes to complete the work or the number of reps completed under the 15-minute cap.
The thrusters should be done at a weight that allows you to maintain unbroken sets. Adjust the weight accordingly.
The runs should take no longer than 2:30. Adjust the distance down so that you do not get too close to the time cap.