Wednesday Aug 17

Front Squat 1RM

Warm Up

General

3 rounds

30s Easy-mod-hard Ski/Bike/Row/Run/High knees

7 Pause air squats

7/7 Banded monster walks

Specific

2 sets

5 Front rack elbow rotations

5 Tempo Front squats @5s down

3-5 Broad Jumps

Strength

Front squat

1RM

Score: Weight

Scaling Options

Beginner

Every 2 min for 14 min

3 Front Squat @ Ascending

Workout

2 rounds for time

50 Wall balls 20/14 lbs

50 Cal Row/Ski/Bike

50 DB Snatch 22.5/15 KG

50 DB Lunges 22.5/15 KG

TC: 20 min

Score: Time

Scaling Options

Beginner

2 rounds

30 Wall balls 14/10 lbs

30 Cal Row/Ski/Bike

30 DB Snatch 1x light

30 DB Lunge 1x light

SC

2 rounds

40 Wall balls 20/14 lbs

40 Cal Row/Ski/Bike

40 DB snatch 15/10 KG

40 DB Lunges 15/10 KG

Accessory

3 rounds

20 Band pull apart

20 Push ups

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