Tuesday, 5 December, 2017
WARM UP – MOBILITY
6-8 mins hips & hamstrings warmup
WOD A
Front Squat
Front Squat x 4
20 mins to complete 5-6 working sets of 4 Front Squats @ 80% of 1RM. Rest approx. 2-2:30 mins between sets
WOD B
Deadlift x 4
Deadlift E3MOM x 4 sets:
8 reps @ 70%
6 reps @ 75%
4 reps @ 80%
4 reps @ Approx. 82.5% (go by feel here based on previous set)
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-Reset on every rep on the 2 sets of 4, not T&G – do not drop the bar every time however
ACCESSORY
***THIS IS THE OPTIONAL CONDITIONING AND ACCESSORY TODAY***
3 Rounds “for time”
10 Double Front Rack KB Lunges
15 Double KB Front Squats
20 Toes To Bar
-Rest 90 secs between rounds-
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-Go as heavy as you can UB on lunges, step forward or back
