November 8, 2016

A. Warm Up

2 Minute Squat Hold
EB Front Rack stretch x 60s
Then: 
3 Rounds 
Run 2 laps 
10 Front Squats
5 Burpees
5 Thrusters
10 Spiderman lunges 
5 Hang Power Cleans 

B. Front Squat (4 x 6 changing tempo)

Every 2 minutes for 8, perform a total of 6 front squats following this tempo: 
3 reps @ 3211
2 reps @ 2111
1 rep with no tempo. 
Moderate weight here, focus on positions 

C. Metcon (Weight)

Every 2 minutes for 12: 
5 Hang Power Cleans 
3 Front Squats 
1 Thruster

RX+ start at 135/95 and build 
RX start at 95/65 and build 
Scale start at EB and build 

*Post heaviest weight successfully lifted

D. Metcon (Weight)

3-5 sets as a finisher
10 Curls each arm 
8 single leg squats (4/4)

Single leg squats can be to a bench, weighted pistols, pistols or any other variation of single leg squat movement