Warm-up
3 sets
1:00 row (up the pace each set)
:20 bottom squat hold
10 naked bar hang clean
*front rack mobility after each set
Weightlifting
Front Squat
Take 15 min to complete with 2-3 min between sets
4 @ 75%
3 @ 85%
3 @ 90%
2-3 @ 95%
Metcon
Metcon
Primodona
Each for time
1000 meter row
rest 2 min
500 meter row
rest 2 min
500 meter row
Do not sell your soul, but push the pace.
Goal is best overall 500 meter pace you
*AVOID A HUGE DROP OFF
