Thursday, January 25th

Front Squats 4 sets of 6 2 reps at 90% rest 15s 4 reps at 80% Rest 2 minutes

Front Squats – athletes should perform a heavy double (90%), unrack 10% of that and immediately (~ 15s) go into a set of 4 at (80%).

For Time: 16 min cap 50/40 cal bike 40 Pull Ups | Assisted | Ring Rows 30 Power Clean 115/85 | 95/65 | 75/55 20 Front Rack Stationary Lunge (forward) 115/85 | 95/65 | 75/55 10 Bar Muscle Ups | 20 C2B | 20 Pull Ups

Workout – larger classes over 6 can have members invert the pyramid, starting on the muscle ups and ending on the bikes.