I. Run 400m or Row 500m
II. 3 Rounds of
7 x Air Squat
7 x Push-ups
7 x Medicine Ball Cleans (20/14lbs)
10 x Hollow Rocks
Impact/Focus: Front Squat Doubles
Complete the following Every 2:00 for 5 rounds.
2 x Front Squat
- Today athletes will be advised to hit sets of two reps at 75% range of a 1 rep max.
- Priority is on the range of motion and squat emphasis in preparation for the following benchmark “Karen”.
- Going lighter or more aggressive on sets today is at individual discretion.
Complete for time
150 x Wallball (20/14lbs)
- This is a Benchmark workout today.
- Log this benchmark score for comparison to prior attempts.
Post times to comments.
3 thoughts on “Monday 09.28.2020”
Front Squat: 95#
“Randy” (75 power snatches at 75#) instead of Karen: 7:23
Front Squat: 125# x 2
“Karen” : 9:06 (14#)
Front Squat: 105
Karen: 11:02 Rx (PR!)