Friday – 6/7/2019

The Workout for Friday is:

WARM-UP
(Primer)
Every 15 seconds x 3 minutes
3 Box Jumps (step down)

(Mobility)
1 minute Barbell Quad Smash /leg

(Specific)
With and empty bar…
-5 Tempo Front Squats (53×1)
-5 1/4 Front Squats
-5 Thrusters

STRENGTH
Front Squat
Establish your 20RM
Take 10 to 12 minutes to work up to a “heavy” double…
Then drop the weight down to 65+% and go for your 20RM.
This should be incredibly hard. Reps 14 on should be a dog fight. Go Get It!

METCON
EMOM x 10
10 Wall Balls (20/14)(Rx+ 30/20)
5 Jerks (135/95)(Rx+ 185/125)

EXTRA CREDIT
(Choose 1 to 2 based on your goals)

[Applied Strength]
EMOM x 20
2 Hang Snatches
Try to get 15 minutes above 75%
Build to heavy double if you’re feeling good.

[Gymnastics]
Bar MU Cardionastics
For Time
-16 Burpee Box Jump Overs
-8 Bar MU
-12 BBJO
-6 Bar MU
-8 BBJO
-4 Bar MU
-4 BBJO
-2 Bar MU

[Accessory]
EMOM x 10
10 Russian KB Swings (124/80)

[Engine]
Row
2500m (moderate to easy)
Rest 3:00
4000m (Drop pace 8 seconds)

Optional
Rest 3:00
2500m (same pace as first 2500m)