Friday, July 29

Friday, July 29:

Strength:

Front Squat : 3 Rep Max

Log your best Front Squat 3 rep max lift. Only log the heaviest 3 rep, do not include sets prior to it.

**Take 12 mins to establish a 3RM from the floor.

"Animal Kingdom"

FT: Squat Cleans, Bar Facing Burpees, and Devil Press

For time:

In 1:30 do:

9 Squat Cleans, 135/95 lbs

9 Bar Facing Burpees

max reps in remaining time Devil Press, 50/35 lbs

-- Rest 1 min --

In 1:30 do:

7 Squat Cleans, 135/95 lbs

7 Bar Facing Burpees

max reps in remaining time Devil Press, 50/35 lbs

-- Rest 1 min --

In 1:30 do:

5 Squat Cleans, 135/95 lbs

5 Bar Facing Burpees

max reps in remaining time Devil Press, 50/35 lbs

-- Rest 1 min --

In 1:30 do:

3 Squat Cleans, 135/95 lbs

3 Bar Facing Burpees

max reps in remaining time Devil Press, 50/35 lbs

... Rest 1 min and repeat until you reach 30 Devil Press reps.

Goal: 30 Devil Press reps completed by round 4

Round cap: 6

Keep the squat cleans smooth and unbroken throughout. We want the chest to stay tall on the way to the floor and eyes forward, off the floor keep the barbell close and drive through the legs. Focus on staying low on the bar facing burpees and move fast. Then work to move fast on transition to the dumbbells before hanging onto those for the remainder of 90 secs.

L2: 115/75, 35/25

L1: Hang Power Cleans 75/55, 25/15