Thursday, July 5th

A.

STRENGTH:

6 Minute EMOM, Front Squat 4 Reps @ 65% 1 Rep @ 70% 4 Reps @ 70% 1 Rep @ 75% 4 Reps @ 75% 1 Rep @ 80%

B.

METCON:

3 Rounds For Time: 10 Front Squats (185/135) 20 Push-Ups 50 Double Unders (150 Singles)

The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round.

On the front squats and the double unders, we are looking to minimize the amount of sets without holding on until failure. The weight on the barbell should be something that is unbroken on the first round without a doubt.