Warm up
Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings
Back squats 1RM
20 min to find a 1RM back squat
Warm-up suggestion:
5 reps at 50%
3 reps at 70%
2 reps at 75%
then single reps at 80%, 85%, 90%, 95%...
Note: spotters are required for max attempts
Conditioning
French Throwdown Open - WOD 2
12 min AMRAP:
15 burpees over the bar
15-12-9-6-max reps squat cleans
Note: barbell load increases each round as the reps decrease. the last weight is a max reps until time is up.
Women: 65-90-100-110-130 lbs
Men: 95-135-155-175-195 lbs
Scaling to 40%, 60%, 70%, 80%, 90% of 1RM clean
EVF360
Part A
16 min to perform 3-4 rounds for load and quality:
10/side single DB alternating front rack box step ups (10 steps with DB on the right shoulders, then steps with DB on the left shoulder)
10 weighted hanging knee raises
10 assault bike calories sprint
Part B
5 rounds of 2:30 min AMReps:
15 burpees
10 double DB front squats 50/35 lbs
Max cal row in the remaining time
-- rest 1 min between rounds