Strength
Front Squat
Performance:
- Build to a 3 rep max with a 3s descent and a 3s pause in the bottom on each rep.
Fitness:
- 4 x 2-3 @ 33X1
Conditioning
Every minute, on the minute, for as long as possible:
- Minute 1: Calorie Row or Bike x 10/7
- Minute 2: Thrusters (95/65)*
*The first round you will do 2 thrusters. The second round you will do 4 thrusters. You will continue to add 2 thrusters every round until you cannot complete the prescribed work. Stop at 18:00 (round 9).