Strength
Front Squat
- x 7 x 4 sets @ RPE 6-7
Notes
Today’s strength is front squats. You will complete 4 working sets of 7 reps. All 4 working sets should be done at the same weight. The first set should feel like a 6-7/10 difficulty. This means that when you finish your first set, you should feel like you could have done 3-4 more reps. Take 2-3 minutes rest between sets. If you were here last week, aim to use about 5% more weight today.
Conditioning
For time.
2 Rounds:
- 21 Pull Ups
- 21 Thrusters
Then move immediately into…
- 42 Toes to Bar
- 21 Burpees over the Bar
16:00 time cap
Notes
Today’s workout is a couplet of thrusters and pull ups directly into a chipper of toes to bar and burpees. Your score is the time to complete the prescribed work or the number of reps completed under the 16-minute time cap.
The barbell should be light. Aim to complete the thrusters in no more than 2 sets each round.
The pull ups should be completed in no more than 3 sets each round. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.
Keep the sets small and breaks quick on the toes to bar. If you can’t maintain sets of 5, either adjust the number of reps or substitute knee raises or sit ups.
Give the burpees your full effort. Move fast, the workout is over after only one set of burpees.