9
May
Paint it Blue
Mobilize for Squats
Strength: Week 6 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 85% of your “Heavy” for (3-3-3) Same Pauses as above
Metcon: 9-min AMRAP
60 Double Unders
7 Strict Pull-ups
15 KB Sumo Deadlift High Pull
7 Deficit Push-ups
L1: Strict MUs, Black/Blue, Strict HSPU
L2: Strict Pullups, Blue/Red, Deficit Pushups
L3: Elevated Bar Row, Red/Orange, Pushups
L4:Bent Over KB Row, Orange/Yellow, Elevated Pushups