051019

Warm up: whatever you like

A. Use squat rack for this piece

9-7-5

Front squat 225/155

Assault bike 1 mile

Rest 3 minutes

8-6-4

Front Squat 245/165*

Assault bike 1 mile

*if time from first section was slower than 10:00/10:30… keep weights the same as first section for both second and third sections

Rest 3 minutes

7-5-3

Front Squat 275/185

Assault bike 1 mile

*if time from first section was slower than 10:00/10:30… keep weights the same as first section for both second and third sections

B. Class

C. 12/10 sets of 10 pull-ups

D. Whatever you like

Friday, May 10th, 2019 at 12:22 am / Competitive