STRENGTH:
#back squats
Every minute on the minute for 10 Min: 3 Back Squats
Aim is to build to a heavy triple for the day. Intentions are to start at a lighter load (70%), and build to the vicinity of 85-90% by the final set.
Percentages:
Min 1: – 70% of estimated 1RM
Min 2: – 73%
Min 3: – 76%
Min 4: – 79%
Mins 5-10: (6 Sets) – Build to a heavy triple.
BeachFit will do:
EMOM 10
5 Heavy KB Goblet Squats + Plank Army Crawl until :35 on clock.
WOD:
#thequeen
For Time:
70/50 Calorie Row (50/35 Cal Bike or 1000m Run)
50 Thrusters (95/65)
30 Power Cleans (185/135lbs) Rx+205/145lbs
*Odd Object Option: DBall Cleans (150/100)
BeachFit will do:
For Time:
70/50 Cal Row
50 DB Thrusters (50/35lbs) *Scale to Single DB Thruster
30 DB Power Cleans
CASHOUT:
#run conditioning
50-40-30-20-10: Hollow Rocks or Rx+GHD Sit-Ups
*800-600-400-200-100m Run
Can sub 50,40,30,20,10 Cal Row instead of run. Also, scale reps in half in needed
