Tuesday

Warm Up: 400m Run, 10 Pass Thru’s, 10 Windmills, 30 sec KB Squat Hold, 30 sec Pigeon Pose each leg, Roll Back 2 Hurdle Stretch, Squat Therapy

 

Focus: 2 Front Squats + 1 Thruster

Start at 60% of 1RM Front Squat. Stay at the same weight for all sets. Linear progression each week. Target a 10 lb. increase per week if work sets are below 240 lbs.

 

Metcon: “Angry Gorilla”

 3 Rounds for Time

 1 Thruster (135/95)

 3 Rope Climbs

 5 Power Cleans (135/95)

 7 Tire Flips

 

Score: Final Weight Used/ Time