Tuesday 12th March 2019

A. Front Squat

  • 4-3-2-1 
  • 2-2-2-2 

*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92%

Rest 2 mins then

*EMOM 4 – 2 reps @ 80%

Focus on SPEED of the concentric (up)

 

B. For time:

  • 40 Wall Balls (7/9)
  • 800m Run
  • 30 Wall Balls
  • 400m Run
  • 20 Wall Balls
  • 200m Run

Time cap: 18 mins

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