WHITEBOARD BRIEF

– Strength: Final week of Front Squat/RDL. Loading today may be a little slower than last week, but overall you should still be able to efficient on each set. Take 3 sets to warm-up. This work should be done every 45-60s and fast-paced.
– Metcon: Although not a named workout, this WOD comes up regularly because it is simple and very effective. 100 Walking Lunges for time, try to complete large sets (20 total) at a time, rest and keep moving.

1) POWER SNATCH

EMOM x7: 2 power snatch, don’t go heavier than good technique allows for
– Technique emphasis
– Advanced: TnG, 1 PS + 1 SS, build to tough

2) FRONT BOX SQUAT

3 x 3 @5% heavier than last week, every 60s.
– These are SPEED reps

3) LANDMINE RDL

2 x 15. Rest 90s.

FOR TIME

100 Double Kettlebell Front Rack Walking Lunges total (53, 35)
– Goal: Complete sets of 20 (total) UB, resting in between

L2: (44, 26)
L1: (35, 18)
TIME CAP = 10:00

DUMBBELL LEG EXTENSION

4 x 15. Rest 60s