16/12/2015

Strength:

1) Pause front squat + front squat: 10 rounds – Every 90 seconds, complete:

-1x pause front squat + 1x front squat (Work up to a max for the day)

*For the first rep, pause for 3 seconds in the bottom position of your squat. The second rep is your typical front squat.

2) 8 rounds (16 minutes) – EMOM, perform:

-Odd minute: 150 m remo.

-Even minute: 5x max height box jump (Keep the same height across the 8 sets, but shoot for 40″+ for men and 30″+ for women)

Work Capacity: Complete 12-9-6 reps of:

-Squat clean (101 kg/70 kg)

-Muscle up

Core: Complete the following for time:

-400m farmers carry (2x 70# KB/2x 53# KB)