Tuesday, June 13

Strength:

Front Squat 1x12 at 60% 1RM

Front Squat 1x10 at 67% 1RM

Front Squat 1x8 at 70% 1RM

Front Squat 1x8 at 72% 1RM

Athlete Instructions

Complete sets every 3 mins for 12 mins.

Notes

Focus on smooth, unbroken sets. Maintaining a good/strong breathing rhythm. As best as possible, fight to keep your elbows high and your upper back strong through all the sets.

"Keep the Wolves Close"

Complete as many rounds as possible in 16 mins of:

30/24 Row Calories

20 Hang Squat Snatches, 95/65 lbs

10 Dumbbell Box Step Overs, 50/35 lbs

Athlete Instructions

Dumbbell Box Step Overs- dual dumbbell

Notes

Focus: We are focused here on developing leg stamina and endurance. This workout will burn up the quads as well as the grip a bit with the combo of row, hang squat snatch, and dual dumbbell box step overs. Start off with a smooth effort and build pace throughout the workout. Coming out too hot is a trap.

Primary Objective: Complete each round in under 5 mins, (3+ rounds total completed).

Secondary Objective: Complete the hang squat snatches in 3 sets or less.

Stimulus: Leg Stamina / Threshold Capacity

RPE: 8/10