6/24/16
FRIDAY!
STRENGTH: (15:00)
Front Squat!
Work up to a 3 Rep MAX or Semi Heavy “3 Sec Pause” Front Squat!
SCALE DOWN OPTION: 3 Rep Max or Semi Heavy Front Squat (No Pause).
STRENGTH ALTERNATIVE:
12:00 AMRAP!
12/10 Calorie Bike
20 Plank Rows #35/25
30 Bicycle Kicks
MET CON:
12:00 “progressively loading”
Thruster EMOM!
“PETE”
To be performed UB if possible but not required.
E:
2R: 8 Reps @ 95/65
2R: 8 Reps @ 105/75
2R: 6 Reps @ 115/85
2R: 6 Reps @ 125/90
2R: 4 Reps @ 135/95
2R: 2 to 4 Reps @ 155/105
RX:
2R: 8 Reps @ 85/55
2R: 8 Reps @ 95/65
2R: 6 Reps @ 105/75
2R: 4 Reps @ 115/85
2R: 4 Reps @ 125/90
2R: 2 to 4 Reps @ 135/95
SCALED:
2R: 8 Reps @ 75/45
2R: 8 Reps @ 85/55
2R: 6 Reps @ 95/65
2R: 6 Reps @ 100/70
2R: 4 Reps @ 105/75
2R: 2 to 4 Reps @ 115/85
MOD: 8-10 DB Thrusters #35/25 or 10 Wall Ball Shots #14/12 every minute on the minute.