22 Apr 2015
Warm Up: 3x10 trunk, cross sym
10, 8, 6 Front Squats
Work up to 50% 1RM (starting weight for Part 2)
45,95,115
Part 1
"Karen"
For time:
150 Wall Balls (14#)
Scale accordingly to keep this under 12 minutes.
Time: 10:50
Part 2
Front Squat
Build to a heavy single in 20 minutes
Suggested loading:
Set 1: 3 reps @ 50% 1RM
Set 2: 3 reps @ 60%
Set 3: 2 reps @ 70%
Set 4: 2 reps @ 80%
Set 5: 1 rep @ 85-90%
Set 6: 1 rep @ 90-100%+
115,140,165,185,195
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