3 rounds: CAP: 15 min.
200m run
30 Russian Swings 70/53
200m run
15 T2B/vups/reverse situps.
Then..
Mobilty prep 2-3min
Then…,
EMOM x 10:00
2 Pwr Snatch (Build)
Then..,
Front squat: Tempo!!
Set 1: 12 reps light. :3neg
Set 2: 10 reps moderate :3neg
Set 3: 8 reps heavy :3neg
Set 4: 8 reps heavy :3neg
*Set 5: 10 reps- rest :15. 3 times through (30 reps) This is going to be Hot and nasty????????????
Then…
Row/bike/ski remain class time.
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