26
Apr
Can’t stop NOW
Skill: Warm-up then Mobilize for Squats
Strength: Week 4 of 9 Front Squats
Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (5 sec in bottom/12 in FR Postion)
then,
Part B: Instructions- With a 15-min Running clock Apply 80% of your “Heavy” for (3-3-3) Same Pauses as above
Coaches note: For the 3×3, 1 full set of the 3 is 0:51-seconds
Metcon: 3 Rounds for Time (10 Minute Cap)
15 Chest to Bar Pullups
10 OHS
5 OTB Burpees
L1: Chest to Bar, 115/85, BFB
L2: Kipping Pullups, 95/65, BFB
L3: Jumping Pullups, 65/45, Lateral Burpees
L4: Ring Rows, Training Bar/PVC, Burpees