Strength
Front Squat + Back Squat
- x 3+6 x 4 sets
Notes
Today’s strength is 3 front squat + 6 back squat. This means that one set has you perform 3 front squats, rack the bar, immediately place it on your back rack, and perform 6 back squats.
You will use the same weight for all 4 working sets today. It should be a weight that feels like a 7/10 difficulty on the first set. The front squat will most likely be the limiting factor here, so make sure you choose a weight where the set of 3 front squats does not feel too difficult.
Conditioning
For time:
3 Rounds of:
- 15 Dumbbell Thrusters
- 15 Burpees over the Dumbbells
Rest 3:00
3 Rounds of:
- 9 Dumbbell Thrusters
- 9 Burpees over the Dumbbells
15:00 time cap
Notes
Today’s conditioning is a couplet of dumbbell thrusters and burpees. You will complete 3 rounds of 15 of each exercises, then rest exactly 3 minutes and complete another 3 rounds of 9 of each exercise. Your score is the time to complete all 6 rounds including the rest. Once you finish that last set of 9 burpees, look at the clock and record your time. That is your score.
The dumbbell thrusters should be a light weight that allows you to maintain unbroken sets of 15 and 9.
The burpees should be completed at a pace of at least 10/minute. If you cannot sustain that pace, consider cutting the first 3 rounds rep scheme down to 12 and the second 3 rounds rep scheme down to 6.