Monday, February 13th

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Front Squat Waves: 15 min clock 6 reps at 70% 4 reps at 75% 2 reps at 80% 6 reps at 75% 4 reps at 80% 2 reps at 85%

Front Squat Waves – try to perform the 6/4/2 sets as quickly as possible together, taking a longer rest before starting the second wave and keeping the rest as limited as possible on that wave also. Run a 15 minute clock to encourage the shorter intra-wave rest periods.

For Time: 16 min cap 21/15 Cal Row 21 TTB | K2E | Knee Raise 21 Thrusters 95/65 | 75/55 | 45/35 15/12 Cal Row 15 TTB 15 Thrusters 115/85 | 95/65 | 75/55 9 Cal Row 9 TTB 9 Thrusters 135/95 | 115/85 | 95/65

Workout – 21/15/9 Triplet except we’re going to increase weight on the thrusters. Use the rower as your pacer, small quick sets on the TTB if it will help us go larger sets on the thrusters.