STRENGTH:
#pausing front squat
Set #1 – 40% of 1RM Front Squat
Set #2 – 45% of 1RM Front Squat
Set #3 – 50% of 1RM Front Squat
Set #4 – 55% of 1RM Front Squat
Set #5 – 60% of 1RM Front Squat
Set #6 – 63% of 1RM Front Squat
Set #7 – 66% of 1RM Front Squat
Set #8 – 69% of 1RM Front Squat
Set #9 – 72% of 1RM Front Squat
Set #10 – 75% of 1RM Front Squat
**If you don’t know your Front Squat max, you will work up to a moderate load of a Pausing Front Squat
WOD:
#highball
5 Rounds, Every 3:00:
300/250 Meter Row
20 Wallballs (20/14)
Score for the day is our slowest round.
Aim here is to find a consistent pace on the row, and an immediate transition, under fatigue, into a set of wallballs. These repetitions do not *need* to be unbroken sets, but we are aiming for so.
CASHOUT:
10:00 Recovery Bike (low effort)
*Every 15 Calories, complete 15 Barbell Good AM’s (Rx+Hip Extensions)
**Can sub running if desired, 400m Run + 15 Good AM’s for 10 min.
