Fri. Nov 4, 2016

DES

Warm-up

 Warmup

5 minutes-
Max reps DB Thrusters
*Every minute perform 5 burpees
**Mash Lower Body
Prehab - With a moderate DB, 3x hold a goblet squat as deep and upright as possible for 30 seconds each time.

Weightlifting

Front Squat 

Front Squat
*1st rep paused, all subsequent reps, FAST
10x3 @60%

ACCESSORY WORK

Metcon (No Measure)

*Using 60% of 1rm Powerclean,
10 Rounds each for time:
5 Deadlifts
5 Cal Assault Bike
3 Power Clean
**30 seconds rest between rounds. Try and keep it as close to 1:1 work/rest as possible.
-then
3x20
GHD Paddle AHAP