Warm-up

Coaches Choice!

Weightlifting

1 Pause Front Squat + 1 Front Squat (Every 90 secs for 9 mins (6 Sets)(Moderate-Heavy)

1 Pause Front Squat + 1 Front Squat

0,1:30,3:00,4:30,6:00,7:30 (Moderate-Heavy) Try to go heavier than last week.
Build off of last week. Hit good position and keep the tempo a 2/3/x.
2-Descent down
3-Pause at the bottom
x-Explode up

Metcon

Metcon (AMRAP - Reps)

5'
10 Thrusters (95#/65#)
10 Box Jumps (24"/20")
10 Plate Push ups
*Rest 2 mins
5'
5 Plate Push ups
10 Pull ups
20 Du
RX+
Thrusters (115#/75#)
Box Jump (30"/24")
C2B
HSPU

Make sure you are staying tight through each push up. Do NOT worm the push up.

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