Strength

(Week 5 of 9 Front Squats)

 

Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (5 sec in bottom/12 in FR Position)

then,

 

Part B: Instructions- With a 15-min Running clock Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above

 

Conditioning:

Against 7-mins… Up by 2’s until you have reached (14)

 Front Rack Lunges

HSPU

 

THEN, in remaining time: Burpee Pull-ups

 

2 Possible Scores: Completion time for Ladder (+) Burpee pull-ups or just Rounds of Couplet

 

L1: 135/95, Deficit HSPU (4″/2″)

L2: 95/65, Kipping HSPU

L3: 75/55, Scaled Kipping HSPU (Stack plates under ab-mat)

L4: DB Farmer’s Carry Lunges, Push-ups