Tuesday!
Strength: (12:00)
3 Rep MAX “3 sec pause” Front Squat!
Progressively load to a 3 Rep MAX “3 Sec Pause” Front Squat. When you hit your MAX (try not to fail), drop down to 90% and perform the following (UB) with NO pause. We are looking for close to perfect form!
90% X 3 reps
80% X 3 reps
Strength Modification:
3 Rep AHAP Front Squat NO pause!
Strength Alternative:
12:00 AMRAP!
10 Back Squats #95/65 or
12 Goblet Squats #44/25 KB
10 Burpees
15 BFSU
Met Con: 15:00 Clock!
E: For Time!
200 M Run
12 Thrusters #155/105
200 M Run
10 Thrusters
100 M Run
8 Thrusters
100 M Run
RX: For Time!
200 M Run
10 Thrusters #135/95
200 M Run
8 Thrusters
100 M Run
6 Thrusters
100 M Run
M/S: AMRAP!
*Buy In: 400 M Run
10 Thrusters #115/85 (#105/75) or 15 DB Thrusters #35/25
200 M Run