STRENGTH/SKILL
Front Squat
3x1; 3 heavy single reps; build up, then across
50, 60, 70, 80, 85, 90/3 singles [or a tough set
they can perform for 3 singles]
One set every 2 min for 16 min;
Build up, then across
F: work up to a set they can do for
3 sets of 5 at 30x1 tempo - 3 sets across
P: Build up, then 3x1 @90%
S: Build up, then 3x1 90-95% of 1RM
WOD
"10s"
10 min AMRAP
10x Push Ups
10x Toe To Bar
10x Push Ups
10x Pull Ups
Run 100m
F: Scaled Push Up/Sit Up/Push Up/Jumping Pull Up
P: As rx;
S: Ring Push Ups + CtB Pull Ups
