Warm-up

Coaches Choice!

Weightlifting

1 Pause Front Squat + 1 Front Squat (Every 90 secs for 12 mins (8 sets) (Moderate-Heavy)

1 Pause Front Squat + 1 Front Squat

Stay tight and do not bounce out of the bottom on the pause Front Squat. The second rep will be a regular Front Squat. If you did this last week, this week should be heavier if you feel good. Fight for position. (70-90%) (2-3 secs pause)
Tips:
-Eyes up
-Elbow up
-Stay Tight
-Control Breathing
Sets:
1,2- (70-75%)
3,4 (75-80%)
5,6 (80-85%)
7,8 (85+,90+)
*These recommendations are only if you feel good.

Foundations: (Light to Moderate weight.

Metcon

Metcon (4 Rounds for time)

4 Rounds
Run 200m
7 Pull ups
14 DU
* Rest 2 mins after each round.
RX+
C2B Pull ups

This should be an all out effort ever round. Keep track of your time for each round.

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