STRENGTH - FRONT SQUAT POSITIONS
*All percentages based on 1 Rep Max Front Squat*
Every 1:30 x 6 sets:
1 Pausing “One and One Quarter” Front Squat
1 Front Squat
“One and One Quarter” Front Squat:
:1s at Bottom of Squat
:1s at Just Below Parallel
Return back to bottom and explode to standing position.
SET 1 @ 60%
SET 2 @ 63%
SET 3 @ 66%
SET 4 @ 69%
SET 5 @ 72%
SET 6 @ 72-75%, based on feel.
METCON
“SHUFFLE THE DECK”
Every 3:00 x 3 rounds:
10/7 Calorie Echo Bike or 14/10 Calorie Row
10 Chest to Bar Pull Ups
10 Thrusters (95lbs/65lbs)
Directly into…
Every 3:00 x 3 rounds:
10 Thrusters (95lbs/65lbs)
10 Chest to Bar Pull Ups
10/7 Calorie Echo Bike or 14/10 Calorie Row
