Yesterday once more

Strength: Week 7 of 9: Mash Front Squat Cycle

(3sec @ bottom/10 @ top)

Part 1: Find a heavy with the above pause (12-mins)

Part 2: 2×3 @ 80% of Part 1

Skill: Rope Climbs

Metcon:

Against 6:00

400m Run

15 Thrusters

1 Rope Climbs

Against 5:00

200m Run

12 Thrusters

2 Rope Climbs

Against 4:00 

100m Run

9 Thrusters

3 Rope Climbs

L1: 135/95, Rope climbs as written, run as written

L2: 95/65, Rope climbs (1,2,2), run as written

L3: 75/55, Scaled Rope Climb, Run (300,200,100)

L4: DB Thrusters, Scaledd RC or RR, Run (200s)