Time To Catch Up
Front squats strength basis
1. 5 sets x 2 paused front squats (3 second pause at bottom) at:
1st set – 80%
2nd / 3rd set – 85%
3/4th set – 90%
2. at 95% of 1rm, perform 3 sets of 1 rep, no pause
3. at 70% of 1rm, perform max effort front squat attempt
Conditioning
Interval Work
120 seconds on : 30 seconds off x 6 rounds
Interval Work
120 seconds on : 30 seconds off x 6 rounds
1 run
7 tng clean and jerks 60/40
*Max lateral burpees in remaining time
*Max lateral burpees in remaining time
in WOD
