+97339533130
Strength
Front Squat
Find your technical 1RM
then
3 Sets 1 Rep @90%
Metcon
3 Rounds (17 mins total)
2 Mins work 1 min rest
alternating between a and b
A: AMRAP
250/200m Row (or 200m run)
15 KB swings
B: AMRAP
15/10 Assault Bike Cals (or 200m run)
10 Goblet Squats
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility