Strength and Mobility
Frankenstein front squat 3-4 sets of 3-5 reps @ 31×1 tempo
3 wall bridge rotations per side between sets
Conditioning
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 85-lb (38 kg) barbell, 35-lb (15 kg)
dumbbells, 20-inch box
♂ 135-lb (61 kg) barbell, 50-lb (22.5 kg)
dumbbells, 20-inch box
Notes
Today’s workout is Quarterfinals workout 24.1. You will spend 1 doing snatches, 1 minute rowing for calories, 1 minute doing dumbbell box steps ups, and 1 minute resting. You will go through these for four total rounds, with your score being the total number of reps completed across the entire workout. Write your scores down during the rest minutes so you can keep track.
If you cannot perform the Rx snatch weight for relatively quick singles, pick a moderate weight that you can repeat quick singles on. Do not do touch-and-go reps.
Row at a fast but repeatable pace that will prevent you from redlining
Try to go unbroken for the entire minute on the steps ups. If you cannot do this with the Rx weight, choose a moderate weight set of dumbbells that allows you to, though it should not necessarily feel “easy” (especially on the grip). If you need to set your dumbbells down, set them on the ground, not the box.