Front Squat 6×3 ~ 70-80% No more than 60s Rest between working sets
Our goal here is to get proficient at quickly getting under a heavy load on the squats, hitting our 3 reps, and recovering as quickly as possible.
4RFT – 15 min cap 50 DU/100SU 30 Wall Balls 20/14 | 14/10 | 10/6 30 Med Ball Sit Ups
Workout – wall balls should be our limiting factor here, so if we can push the other two, 1-2 breaks is our goal on the WBs
Gymnastic strength circuit: 4 Rounds 1: 10 straight arm plate raises (all the way overhead) 2: 12 lateral dumbell shoulder flies 3: 6 negative pull ups 4: 12 V-Ups
Strength circuit should be done with rest only after completing each movement once. During the plate raises athletes should be holding a hollow positioning while standing to mimic a handstand. Anyone who does NOT have pull ups should be jumping up to the bar and holding the negative as long as possible (NO BANDS UNLESS ABSOLUTELY NECESSARY)
AMRAP 12 200m run 10 Power Cleans 135/95 | 115/85 | 95/65 20 Wall Balls 20/14 | 14/10 | 10/6 30 Med Ball Sit Ups 20/14 | 14/10 | 10/6
Workout – something we can do all 3 movements unbroken, although we may break it up in no more than 2 sets.
