3 Empty bar Back Squats
3 Empty BB Good Morning
3 No Contact Burpees
3 Pause Front Squats
:30 Sec on Bike or Row
4x
Then…
Every:90 x 7 sets: (week 2 of 4)
Sets 1-5 :
4 Pause front squats @ 60- 68% ( :2 pause)
Sets 6-7
8 No lock-out back squats at your heaviest set front squats
*It is ok to build from 60 to 68% over the 5 sets of FS. Keep in mind 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.
The back squats have no pause at the top of any reps. If you need to rest at the top between reps, that means that you are going to heavy.
Then…
(16:00 total)
4:00 Work
21/16 Cal Bike
21 Burpee
AMRAP Cal Row in remaining 4 Min
– 2:00 Rest –
4:00 Work
21/16 Cal Row
21/16 Cal Bike
AMRAP Burpees in remaining 4 Min
– 2:00 Rest –
4:00 Work
21 Burpees
21/16 Cal Row
AMRAP Cal Bike in remaining 4 Min
–
* If you do not make it to the AMRAP That is ok! Just work as hard as you can in the 4 min window!