Fri YAY!


Strength

Front Squat (1x10, 1x8. 3x6)

Every 2 Minutes x 6 Sets (12 Minutes) Set 1 - 10 Reps @ Easy Weight Set 2 - 8 Reps @ Moderate Weight Sets 3 - 6; 6 Reps @ Add load from Sept 18th. All sets and reps done with 30X1 Tempo.

Metcon (AMRAP - Rounds and Reps)

3 Rounds 4 Minute AMRAP @ 85-90%: 10 DB Power Cleans (35/25) 15 DB Front Squat (35/25) 20 Box Jump Overs (24/20) Rest 2 Minutes Pick up where you left off. Score is total rounds and reps.

Extra Work

A.1: Single Leg Barbell Romanian Deadlift (3x8/side; tempo 30X1)

add load from last week

A.2: Plank Walk-outs (3x8/side)

rest 60 seconds


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