NOTES ABOUT TODAY’S TRAINING

– Strength: Build to a 2RM front squat in 10 sets progressively adding weight each set.
– Metcon: Select a weight for this workout which is moderately heavy, but will allow you to finish in the 8-minute time cap. You should be able to get through the front squats in large or unbroken sets.

STRENGTH

1) Front Squat: 2RM in 10 sets. Rest 2:00
– Goal: 90-95% of current 1RM if known
– 1RM is being tested on 11/18.
– Beginner: 5 x 5, adding weight if form permits
2) Power Clean: 3 x 3, touch n go – building to work weight. Rest 60s.

CONDITIONING

“Simple Man”
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)

L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
8:00 Cap

EXTRA CREDIT

Banded Pull-through: 4 x 25. Rest 60s.
– sumo stance