10/17/2013

 

Strength

12×3 Front Squats @ 75% -Rest precisely 90 seconds between sets.

Competitor Strength

12×3 Safety Squat bar on below parallel box- Rest 30-45 sec between

12×2 Deficit sumo deadlifts- Rest 30-45 sec between

Focus on speed. Should be getting faster and heavier each week!

Metcon

5 minute AMRAP

5 Thrusters 95/65

7 Slam balls 30/20

-rest 2 minutes-

4 Minute AMRAP

4 Thrusters 95/65

6 Slam Balls 30/20

*Score is total reps completed in both AMRAPS combined. 1 round is 12 reps in 1st AMRAP and 10 reps each round in 2dn AMRAP.