Warm-Up: Coach’s Choice
Strength: Front Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
Paused Front Squat
5 x 1
Stimulus/Focus: Use 90% of today’s heaviest three. Complete one pause squat every minute on the minute for 5 minutes. Pause 3 seconds in the bottom of the front squat.
WOD: Partner Workout: You Go I Go Format
8 Rounds (4 per Athlete)
250 Meter Row or 500 Meter Bike Erg (Alternate Each Round)
10 Front Squats (95/65)(65/45)
5 Burpee Pull Ups
*One person completes the work, then rests while the next person works. Each person will do 4 rounds. Score is total time.
Stimulus/Focus: Push hard on the machine and do all work unbroken. You will have approximately a 1:1 work rest ratio.
Cool Down: Partner Choice