Monday, October 2 2023

Strength: Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1

As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

Metcon: “Nitrous”

For time:

1000 Meter Row

50 Thrusters 95/65