July 7, 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 @ 70-75% (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 10-10-10-10
Front Squat

1. Set 1 – 10 reps @ 55%
2. Set 2 – 10 reps @ 60%
3. Set 3 – 10 reps @ 65%
4. Set 4 – 10 reps @ 70%

Rest 75 seconds between sets

D. For Time: Toes to Bars
​For Time:

1. 50 Toes to Bars

Time Cap: 10 minutes
Coach's Notes:
Start every minute doing 3 burpee box Jumps