A.
Mobility
B.
Tempo Front Squat
Every 2 minutes, for 10 minutes (5 sets)
Tempo Front Squat @ 32X1
Set 1 - 3 reps @ 65% of 1-RM Front Squat
Set 2 - 2 reps @ 70%
Set 3 - 2 reps @ 75%
Set 4 - 1 rep @ 80%
Set 5 - 1 rep @ 95%
Followed by...
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 80-85%
C.
Complete as many rounds and reps as possible in 15 minutes of:
9 Push Press, 105 lbs
15 Toes to Bar
21 Calorie Ski-Erg
D.
Five sets of:
Tall Snatch x 2 reps
Rest 45 seconds
(Build over the course of the 5 sets)
Followed by...
Every two minutes, for 20 minutes (10 sets)
Snatch x 1 rep
(Start at 55% and build from there)
E.
Two sets of:
GHD Hip Extensions x 25 reps (unweighted)
Supinated Grip Band Pull-Aparts x 20 reps
Rest as needed
=========================================
A.
Done
B.
230-245-265-280-300-300
C.
6 Rounds + 39 Reps
D.
65, 95, 115, 125, 135
135, 155, 175, 185, 195, 205, 215, 225, 235 (f), 235
E.
Blue Band for Pull Aparts
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