Front Squat
Warm Up
EMOM
Min 1: 10/8 C2
Min 2: 15 Squats
Min 3: 10/8 C2
Min 4: 10 Push Ups
Mobility
- Glute
- Hamstring
- Lat
Strength
Front Squat
Work up to 4RM
Workout
3 Rounds for Reps
AMRAP 5 min
15/12 Cal Row/Ski/Bike
8 Thrusters
8 Hand Release Burpees
Rest 2 min b.w AMRAPs
RX+
BB – 60/40 Kg
Echo Bike
RX
BB – 42.5/30 Kg
C2 Must Change every Round
SC
BB – 30/25 Kg
C2 Must Change every Round
Fit
BB – 20/15 Kg
C2 Must Change every Round
Goal: Strength Endurance
Extras
Weightlifting
Snatch Prep
5 Sets @ 50%
1 Muscle Snatch
1 Drop Snatch
-into-
3 x 1 @ 85%
2 x 1 @ 83%
1 x 1 @ 87%
2 x 1 @ 83%
Conditioning
EMOM 30 min
Min 1: 12/10 Cal Ski
Min 2: 12/10 Cal Row
Min 3: 12/10 Cal Bike
Accessory
3 Sets
8 GHR
Rest 60 Sec
60 Sec Wall Sit
Rest 60 Sec
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