Wednesday, October 17, 2018

Warm-up:
  • Wrist & Front Rack Work
  • 3×5 Jump Squat 20/16
  • 3×5 KB Pause Squat
  • Ramp-up
 
 
Skill/Strength:

Front Squat – E2MOM

  • 5@70%, 3@80%, 1@90%
  • 2 sets x 10 reps @ 50%
 
 
MetCon:
for time
RX
 
  • 500 m. Row (30/20)
  • 50 Air Squats
  • 40 Push-up
  • 30 Sit-up
  • 40 Push-up
  • 50 Air Squats
  • 400 m. Run (30/20)

Fitness/Recovery
3 rounds for time
 
  • 1 lap around building
  • 10 Deadlift 115/83
  • 10 Push-up