Impact/Focus: Front Squat Functional 1RM EMOTM (:90)
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat. Climb weight across each of the seven working rounds, perform the workload on the :90 seconds.
Warm-up Sets: 3-3-3 (climbing weight)
Front Squat 5-4-3-2-1-1-1 (climb to heavy 1 rep or 1RM)
Notes: Increase weight with each set, attempt to climb to a heavy one rep record or heavy single for the day. The first three sets are warm-up sets/reps at 3 reps per set and increasing weight to a starting point for the first set of 5 reps noted above.
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Four rounds for time versus a 20:00 time cap
3 x Rope Climbs
7 x Squat Clean (135/95lbs)
Notes: Scale load accordingly to facilitate multiple rep sets of tap and go style ‘Squat Cleans’ when navigating each round.
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A. 5 Rounds of 20 ft x Handstand Walk / Bear Crawl
B. Crossover Symmetry x 7 movements x 8-10 reps each @ controlled, quality pace for sets and reps
D. Midline Conditioning: Abwheel, Aligator Walks, Death March x Dumbbells, Hip & Back Extensions (see whiteboard)