July 14, 2017

​A. Warm-up
Row 500 meters, then followed by
3 rounds of:
10 Lateral lunges
10 Knee over toes Samson stretch (5 each side)
60 seconds Squat hold
10 Kip Swings
10 Hollow rocks

(or until the 20 minute mark)
Scoring: Not Scored
warm up for your back squat. practicing tempo as you increase weight to your starting percentage

B. Pause Back Squat 4 x 3
Every 2 minutes, for 8 minutes (4 sets):
3 Pause Back Squats @ 75-80% (32X1 tempo)

Coach's Notes:
Rest anywhere from 90 seconds to 2 minutes after every effort
Rest 3 minutes then do part C

C. Front Squat 12-9-6-3
Front Squat

1. Set 1 – 12 reps @ 65%
2. Set 2 – 9 reps @ 70%
3. Set 3 – 6 reps @ 75%
4. Set 4 – 3 reps @ 80%

Rest 75 seconds between sets

D. For Time: Double-Unders and Burpee Pull-Ups
​For Time:

1. 100 Double-Unders
2. 30 Burpee Pull-Ups
3. 100 Double-Unders

Time Cap: 15 minutes
Coach's Notes:
RX+ is Burpee Muscle up