-Warm Up-
2 minute easy bike/run
Into…
3 rounds
10 alt elbow to instep + reach
5 plate bent over rows
5 plate squats
10 plate around the words
5 plate strict press
-Strength/Skill-
5-3-1
Front Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
-WOD-
FOR TIME :
30 Front Squat (135/95)|(95/65)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups
