Today we are going to do some more front squats (yay!). The rep scheme is going to get a bit heavier but I want you to do your best with keeping the tempo. Position is key for these. We will partner you up and have you each perform 1-2 warm up sets then get started all together. Focus on keeping a tight core and keeping your elbows up high as you drive up.
Front Squat (1x5@50%, 1x5@60%, 1x3@70%, 1x2@80%, 2x1@90%)
Every 2:30 x 6 Sets (15 Minutes) 1: 50% x 5 reps 2: 60% x 5 reps 3: 70% x 3 reps 4 - 80% x 2 reps 5 + 6; - 90% x 1 rep All sets and reps have a 20X1 Tempo.
Today's metcon is going to consist of two 1k rows and thrusters. For the thruster weight, you can challenge yourself a bit here. Try to RX if you can do 3-4 at a time. The goal is to have 1:00m-2:30m of work on the thrusters so if we run over this we can scale the row to 750m on the second set.
Metcon (2 Rounds for reps)
2 Sets: 6 Minute Clock: 1K Row AMRAP Thrusters (135/93) Rest 3 Minutes
A.1: Double Kettlebell Swing (3x20 @ 53/35, rest 30 seconds)
A.2: Side Plank (3x30 secs/ side, rest 60 seconds)