2-4-2022


FRIDAY 4th

Squat Day!


Front Squat 3x3

0:00-5x30%

2:00-5x40%

4:00-5x50%

6:00-4x60%

8:00-4x70%

10:30-4x80%

13:00-3x85-90% (set 1)

16:00-3x85-90% (set 2)

19:00-3x85-90% (set 3)


Last Front Squat session was a 3x5 Raw. This should be heavier, considering there are two less reps per set and you can use your belt for the working sets!


PART 2

AMRAP 15

-15 Thrusters

-15 Toes to Bar

-50' Handstand Walk



135/95, 5 Wall Walk or 5x10’ segments handstand walk

115/85, Toes to Bar, 5 Wall walks 5x10' segments

105/75, Toes Close to Bar, 4 Wall walks or 50’ forward progress

95/65, Knees to elbow, 3 Wall walks or 30 feet of forward progress HSW

75/45, Knee raises, round the world - knees on box


Ideal flow, including rest and transitions:

-Thrusters: 60-90 sec

-Toes to Bar: 60-90 sec

-Stability: 60-90 sec

->3:00-4:30 rounds

->score of 4-5 total rounds


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