Strength
Front Squat (5-3-2-1-1-1-AMRAP)
5 reps @ 50%; 3 reps @ 60%; 2 reps @ 70%; 1 rep each @ 75, 80, 85%; as many reps as possible with good form @ 90%
Alternative: 5×3 all at same weight, ADD weight from last week
SUPERSET – DURING WARM-UP SETS ONLY (3 TOTAL): 4-8 Pistol Squats per side (progression as needed)
Conditioning
“Lucky Sevens”
*compare to 12/9/15*
7 Rounds for Time (HARD 12 MINUTE TIME CAP)
7 Power Cleans
7 Thrusters
7 Over the Bar Burpees
Must use same weight on power cleans & thrusters, Rx = 95/65; Scaled = 75/55, 65/45, 45/35
If you don’t finish all 7 rounds in 12 minutes list time as 12:00 and indicate in comments how far you got
Cool-Down
1 min Downward Dog
1 min Upward Dog
3 mins Straddle Against the Wall