Strength
Front Squat
- Build to a heavy single
Notes
Today’s strength is front squats. You will take as many sets as needed to build to a heavy single. Perform multiple reps at lighter weights to get the legs warm. Once you get to moderate-heavy weights, perform one rep at a time until you find your heavy single for the day.
Conditioning
10 Rounds for time:
- 250m Row or 500m Bike Erg
- 1 Squat Clean
14:00 time cap
Notes
Today’s workout is a simple couplet of rowing or biking and squat cleans. Your score is the time to complete 10 rounds or the number of rounds and reps completed under the 14-minute time cap.
The bike or row should take no longer than 1-minute. Adjust the distance to a 200m row or 400m bike, if needed.
The squat clean should be heavy. Challenge yourself, but make sure it is a weight where you won’t miss any reps.