Warm-up

Coaches Choice!

Weightlifting

Paused Front Squat (EMOM 10' (Moderate-Heavy) (70-80%))

Pause squats will have a 3 secs tempo count.
Make sure you are getting under weight and cueing in the right form. Do NOTbounce out of the bottom. Drive the elbows up and fight for good position.

Tips:
- Elbows up
-Eye up
-Stay tight

Metcon

Metcon (AMRAP - Rounds and Reps)

16'
25 Wall Balls (20#/14#)
1 Plate Push 50' (25#/15#)
35 Walking lunges
Run 400m
RX+
WB (30#/20#)
KB Lunges (53#/35#)

The run will count as 40 Reps.
 1 Round= 101 Reps

Comment