Strength
Front Squat
4×10 @65-70% of 1rm
0:00, 3:00, 6:00, 9:00
Superset with 15 Push ups
WOD
For Time (15-18 min cap)
200m Run
15 Jerks
9 Bar Facing Burpees
200m Run
12 Jerks
6 Bar Facing Burpees
200m Run
9 Jerks
3 Bar Facing Burpees
@70/47.5 Kg
Peak
Strength Circuit
4 x 8 Strict Press @65%-70% of 1 RM
4 x 8 Barbell Bent over Row
4 x 8 strict pull-ups
