STRENGTH:

#front squats

Every minute for 6 minutes:

6 sets of 1 Rep
– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel

Set #1 – 50% of estimated 1RM Front Squat
Set #2 – 55%
Set #3 – 60%
Sets #4-6 (3 Sets) – Build to a moderate, between 60-65%.

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. We are using this as a technique primer to our following workout, which includes heavier front squats.

At the 10:00…then…

#push press

Every 90 seconds….

4 Sets of 6 Repetitions

Set #1 – 73%
Set #2 – 75%
Set #3 – 77%
Set #4 – 79%

Percentages based on your estimated 1RM Push Press. 

BeachFit will do:

AMRAP 15 

3,6,9,12,15,18,21….

Plate Ground to Overhead (45/25lbs)

After each round complete..

10 Plank Army Crawlers (R/L=1)

7/5 Cal Row

WOD:

#heartbreak kid

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double-Unders

or 

#heartbreak kidish..

AMRAP 12

10 Front Squats (135/95lbs) *BeachFit will do Double DB Front Squats 

20 Pullups *BeachFit will do Ring Rows

50 Double Unders  (Scale to 100 Single Unders)