Thursday Nov 7th
Front Squats, every 2 minutes (12:00 total)
6 Sets,
Set #1 - 3 Reps @ 80%
Set #2 - 1 Rep @ 83%
Set #3 - 3 Reps @ 80%
Set #4 - 1 Rep @ 86%
Set #5 - 3 Reps @ 80%
Set #6 - 1 Rep @ 89%
All percentages based on your estimated 1RM Front Squat. All reps are taken from the rack
Metcon
"Odd-Object Conditioning"
3 Rounds, resting 1:00 between: (15:00 time cap)
24/18 Calorie Row
12 Front Squats (135/195, FB 155/105)
12 Single Arm Dumbbell Hang Clean and Jerks (50/35, FB is 8 reps at 70/50)
Alt each rep on DB HC&J