02/01/2016

Strength:

1) In the hole front squat: 10 rounds – Every 90 seconds, complete:

-1x in the hole front squat (Work up to a max for the day. Use blocks or power rack for the set up and should be in the rock bottom of your squat/clean receive position.)

2)5 rounds (10 minutes) – EMOM, perform:

-Odd minute: 20m yoke carry (AHAP. If you don’t have a yoke, then use a barbell and do farmers carry in the rack position.)

-Even minute: 30 second max effort unbroken wall ball (30#/20#). If you break (I.E.: Stop moving for more than 3 seconds), apply a 20 burpee penalty to each break at the end of the EMOM.

Work Capacity: Complete 5 rounds for time of:

-100m sprint

-10x deadlifts (275#/205#)

-100m sprint

-10x pistols, alternating

Core: Complete the following for time:

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

*If you break/put down the KB, keep the KB where they are and immediately run back to the start point, turn around and run back to the KBs. Pick them up and continue to accomplish the 400m carry.