Most Recent Benchmark was Front Squat Max on Jul 20,2018 (1 day ago)

Thursday Jan 11,2018

1-11-2018 (3020)


Cardio,Strength: Time-Rx+
1. Warm-up
3 Steady Rounds:
15 Jumping Lunges
10 Light Snatch Balance
5 Strict Chest To Bar Pull Ups

2. Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 87.5%

3. Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset.
Then
7×1 @ 82.5-92.5%

4. Interval  
5 Rounds:
4 Bar Muscle Ups or 6 C2B PU's
8 Burpees to Target
12 Dumbbell Overhead Squats 70/50lbs
(Alternate Arms Each Round. 10 Rounds for Rx+)


After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.

5. Extra Work
4 Rounds:
Row 50/40 Calories
Rest 3:00

6. Accessory
8 Rounds:
Sled Push
Sprint – Light Weight
50ft
Rest as needed.
See sled work demo video HERE

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