Feb. 18, 2022

Strength:

1x [ 3 Front Squats + 5 Back Squats ], pick load

*Every 2 mins for 10 mins.

70% 1RM Front Squat Focus on speed on each set and really work to keep positions tight on both the front and back squat. Do not exceed loading here as we are going for a new 5RM front squat on Monday. We will hit the 3 reps on front squat, rack the bar, then go directly into the back squat. Rest until the 2 min mark and then do it again.

"The Conqueror Worm"

3 rounds for time of:

12 L/12 R Single Arm Dumbbell Thrusters, 50/35 lbs

18 Chest-to-bar Pull-ups

Time domain: 5-9 mins

Time cap: 11 mins

This workout is meant to be a sprint, just like Fran. We are looking to really mimic that intensity and get athletes to fight for those reps. We have challenged the total volume here by having it just above what Fran is to make our top athletes have to really think about how they are going to attack those sets.

L2: 35/25, Pullups

L1: 25/15, Ring Rows

• Limited Equipment Variation

3 rounds for time of:

12 L/12 R Single Arm Dumbbell Thrusters

15 Strict Pull-ups