Strength
Front Squat
- build to a heavy single @ 55X1
- drop 10% and perform 2 sets of 3 reps with no tempo restriction
Strength Notes
Today’s strength is front squats. As you build up in weight, each rep will be performed with a :05 descent, :05 pause, and explosive on the way up. Continue to make small jumps until you find your heavy single for the day. Pay attention to how fast you stand up out of the hole. If there is a struggle through the sticking point, you know to either make a small jump or call it there. We don’t want any failed reps today. After you find your heavy single, take 10% off the bar and perform 2 sets of 3 reps with no tempo restriction.
Conditioning
In 12:00
Complete 3 rounds of:
- 60 Double Unders
- 12 Burpees over the Bar
- 12 Overhead Squats (115/75)
then in the time remaining:
- Max calories
Conditioning Notes
Today’s workout is a time priority consisting of four exercises. The double unders should take no longer than :45 each round. Adjust the number of reps or switch to single unders to achieve this. The burpees should be done in 1:00 or less. Adjust the number as needed. Choose a weight on the overhead squats that feels moderate, but you can complete all 3 rounds unbroken. You may use any machine you like. Ideally, you have 3:00 to complete as many calories as possible.