August 4, 2017

​A. Warm Up
400 meter run/row or skip for 3 minutes;

followed by: 3 Sets
10 Front rack Box Step Ups (5 each side)
10 walk outs
10 lateral lunges
10 jump squats

followed by an empty bar set on your Front Squat

Cap this at 20 minutes!
Scoring: Not Scored

B. Front Squat 8-5-3-1-1-1-1-1
Within 20 minutes: Front Squat

1. Set 1 – 8 reps @ 40-50%
2. Set 2 – 5 reps @ 60%
3. Set 3 – 3 reps @ 70%
4. Set 4 – 1 rep @ 80%
5. Set 5 – 1 rep @ 90%
6. Set 6 – 1 rep @ 95+%
7. Set 7 – 1 rep @ 100+%
8. Set 8 – 1 rep @ 100+%

Rest as needed
Coach's Notes:
around 2 minutes rest through the first few sets. as you get to maximal loads you will need longer up to 4 minutes.

C. Row 2,000 meters
​For Time:
In teams of 2

1. Row 2000 meters

Coach's Notes:
Switch every 200 meters. Focus on all out efforts and smooth transitions