Build to a 1RM Front Squat in 10 sets then we go at this heavyweight classic Hero workout. Minimize transitions with strategic bouts of rest. All sets should be continuous 20 seconds of hard work. Saving grip will be important today.

STRENGTH

1) Front Squat: 1RM in 10 Sets. Rest 2:00
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits.
2) Warm-up for Metcon performing:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerk
*Build in weight

CONDITIONING

” D.T.”
5 Rounds for time.
12 Deadlifts (70, 45)
9 Hang Power Cleans
6 Push Jerk

L3: (60, 42.5)
L2: (50, 35)
L1: (42.5, 30)
16:00 Cap

Compare to : 5/7/2019