A. "No-lock" front squat; 6 reps on the min for 8 minutes @ 10x0 (no pause and do not lock out at top - constant tension)
135lbs
B1. 1 and 1/4 barbell strict press; 8 reps x 4 sets; rest 30 seconds
95lbs
B2. Strict pull-up; AMRAP UB x 4 sets; rest 30 seconds
12 - 9 - 7 - 7
B3. Goblet Hold Jumping Lunge; 20 reps x 4 sets rest 3min
B3. Goblet Hold Jumping Lunge; 20 reps x 4 sets rest 3min
Done
6 sets each for time (work on speed of squat and hinge pattern):
8 DB Front Squats @ 50lbs
Row 200m
8 Deadlifts @ 185lbs
Row 200m
Rest 2 min - Aim for highest average across all sets with as little drop off as possible)
6 sets each for time (work on speed of squat and hinge pattern):
8 DB Front Squats @ 50lbs
Row 200m
8 Deadlifts @ 185lbs
Row 200m
Rest 2 min - Aim for highest average across all sets with as little drop off as possible)
2:36 - 2:30 - 2:30 - 2:34 - 2:36 - 2:56
Lost time transitioning from the row to the deadlift
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