Wednesday, 5 April 17

Warm Up (12 mins)

Strength (20 mins including set up) Every 2 minutes for 7 rounds

5 Front Squats @ 70% of 1RM Front Squat

3 Front Squats @ 75% of 1RM Front Squat

1 Front Squat @ 80% of 1RM Front Squat

5 Front Squats @ 75% of 1RM Front Squat

3 Front Squats @ 80% of 1RM Front Squat

1 Front Squat @ 85% of 1RM Front Squat and then..

10 Back Squats @ 75% of 1RM Front Squat

Metcon - 4 Rounds (12 minutes)

Minute 1 – 1 Round of Cindy

Minute 2 – 15/12 Calorie Row

Minute 3 – Max Reps Power Snatch (95/65)