Friday
Strength:
Front Squat w/ Chain
9 x 3 @ 25% chain + 45% bar weight
- New set every :45
- 1 chain (each side) for the ladies, 2 chains (each side) for the guys
- Err on the side of speed; DO NOT go past the percentage. Take some weight off if needed. Do not sacrifice speed and form for weight.
Metcon:
[OPEN + PERFORMANCE]
14 Minutes
Every Minute On The Minute:
Odd Minutes: Power Clean
5-4-3-2-1-1-1 (building each round)
Even Minutes: 15 Wallball (20/14-10/9)
* Score Power Clean Loading From Each Round!
[FITNESS]
14 Minutes
Every Minute On The Minute:
Odd Minutes: Power Clean
5-4-3-2-1-1-1 (building each round)
Even Minutes: 15 Wallball (14/10-10/9)
* Score Power Clean Loading From Each Round!
