20170626

20170626:

Paused Front Squat: 10 minutes to find a 3RM, then 3x3x83%; 3 seconds in bottom, 10 seconds in top for all sets
Note: The pause is for ALL sets. Including when you are finding your 3RM for the day. Time under tension is just as important as the weight!

Then,

15:00 AMRAP:
60 DU
30/24 Calorie Row
15 OHS (115/80)

Comp:
1. Power Snatch: 3x2x65

2. Snatch Pull: 3x3x100

3. Back Squat: 3x3x70

4. Gymnastics Conditioning
Muscle-ups:
7 sets of 30% of max from last week
Rest :30 between sets

5. Conditioning
5 RFT:
60 DU
30 Calorie Row
15 OHS (135/95)

6. Midline
5 Super Sets:
18 GHDSU
18 Hip Extensions

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