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Weightlifting Strength
Front Squats
Every 2 mins
3 reps
5 sets
same weight @70-80% of your recent 1 RM
Sam’s pick of the week
Accumulate for quality
100 Bicep curls
100 Skull crushers
partition as needed
Metcon
For 18 Mins
1 min run
1 min bike
1 min row
Sam’s pick of the week
Accumulate for quality
100 Bicep curls
100 Skull crushers
partition as needed
Metcon
For 30 Mins
1 min run
1 min bike
1 min row
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