Pull me up

Tuesday April 9th: 

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Last week of 7/15 pauses!! 

Tomorrow:  Front squats and a quick burner of a Metcon.  Bike shouldn’t take more than 0:45- if you find that it’s taking longer, reduce the calories by 1 or 2. Should be quick rounds. 

Have fun, and see you in the morning. 

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Skill: Mobilze for Front Squats 

Strength: Pause Front Squats (3 of 9)

Build to a Heavy Single @ 7/15 sec pauses

then, 

3×3 @ 85%

Metcon: 8-min AMRAP 

10 Wallballs 

8/6 Cal Bike 

6 D-ball Over the Shulder 

L1: 30/20, 150/100

L2: 20/14, 120/80

L3: 14/10, 80/60 

L4: 10/8, 60/45 or 10 Slam-balls (20/15)