TUESDAY

 
Strength

For load:

6×3 Front squats

*Build to a 3RM

*Perform a new set every 2:00

 

Today’s lifting should see beginner lifters learning and mastering the fundamentals with lighter weights whilst intermediate and advanced athletes may start at approximately 60% 1RM and increase across sets to a 3RM set to finish the day. Athletes should understand how to breathe, brace, use belts and how to bail from heavy front squats before lifting today.

WOD

For total time 12 Min Cap:

4 Rounds for time,

18 Thrusters 43/30kg

15 Pull-ups

9 Box get-overs 42/36”

 

Rx+: Chest-to-bar pull-ups

Active: 35/25kg, 9 pull-ups per round

Lifestyle: 25/20kg, Toe-assisted pull-ups, 36/30”

 

The workout should see thruster weights that could allow unbroken sets when fresh, pull-up options that allow 1-2 sets across rounds and the highest box an athlete can use in a workout, with short rests between reps.