Warm up
3 rounds:
20 sec row sprint
10 empty BB thrusters
10 spiderman steps
Front Squat
Every 4 min for 4 rounds
1 set of front squat for max reps at XX% of front squat 1RM - see note.
Note:
Set 1 at 85% - goal 3-5+
Set 2 at 80% - goal 5-8+
Set 3 at 75% - goal 7-10+
Set 4 at 70% - goal 12+
In absence of 1RM, you may use 115%-100%-95%-90% of your 10RM tested in week 1, respectively
Each set should be near or at failure.
Conditioning
16 min alternating EMOM, with 50 sec work, 10 sec transition:
Max pullups
Max thrusters 115/80 lbs
Max calories on the rower
Rest
EVF360
Part A
4 rounds for load and quality:
12 curtsy squats, alternating legs
-- rest 30 sec, then:
5 KB goblet single leg box squats, right leg
5 KB goblet single leg box squats, left leg
-- rest 90 sec before the next round
Time: 18 min
Part B
10 rounds for time:
200m/160m row
4 double DB front squats 50/35 lbs
6 alternating DB renegade rows 50/35 lbs
8 double DB deadlifts 50/35 lbs
Time cap: 20 min