2:00 row/bike
3x
6 – 1 & 1/4 air squats
10/10 monster band kick bakcs
10 BB strict press
10 Empty BB back rack calf raises
10 Ring rows
Then…
Every:90 x 6 sets: (week 1 of 4)
Sets 1-4 :
5 Pause front squats @ 55-65% (:2 pause)
Sets 5-6
8 No lock-out back squats at your heaviest set front squats
It is ok to build from 55 to 65% over the 4 sets of FS. Make sure to keep the weight lighter and stick to the pause. We care more about the positioning in the pause than the weight on the bar. Building a strong FS position will help us have a solid receiving position for our squat cleans.
Then…
For Time:
Buy in: 400m Run
5 Rounds:
1 Cluster
3 Clean and jerk 135/95
5 Bar facing burpees
7 Toe to Bar
Cash out: 400m Run
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