Strength

Front Squat
4x2 Across starting at 80% of 1RM Front Squat
5-10lb increase each week

 

WOD

10-9-8-7-6-5-4-3-2-1
Russian KB Swings 70/55
Push-ups
Air Squats

 

Comp HW

3 Rounds (Not for time)
8 Pendlay row (moderate weight)
5 Push Press with 5second hold at top (moderate weight)

6 x 250m SPRINTS on the Rower (rest 1min between rounds)

Comment

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