Friday, May 4th

Strength

Front Squat

On the Minute x 9:
1 Tempo Front Squat 4 Seconds Down
4 Seconds Stand

Set #1 – 1 Rep @ 62% Set #2 – 1 Rep @ 62% Set #3 – 1 Rep @ 62%

Set #4 – 1 Rep @ 66% Set #5 – 1 Rep @ 66% Set #6 – 1 Rep @ 66%

Set #7 – 1 Rep @ 70% Set #8 – 1 Rep @ 70% Set #9 – 1 Rep @ 70%

Rest 3:00

of 1RM FS of 1RM FS of 1RM FS

of 1RM FS of 1RM FS of 1RM FS

of 1RM FS of 1RM FS of 1RM FS

Back Squat
2 x 10
*Same weight as final set of Front Squats

 Conditioning

“TKO”
1 Round for Time:
40/27 Calorie Row
27 CTB Pull-Ups
21 Push Jerks or 15 Overhead Squats
9 Squat Snatches
*Rx: (115/80)

OR

1 Round For Time:

50/35 Calorie Row

27 Pull-Ups

24 Power Snatches

21 Overhead Squats

*Rx: (75/55)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD