Front Squat- Work up to a 1RM. Set 1 2 x 5 bar only
Set 2 1 x 5 50-55%
Set 3 1 x 3 65-70%
Set 4 1 x 2 80-85%
Set 5 Single to 1 RM or new PR.
Do 5-10 strict pull ups or negatives between sets. (4 sets)
+
For time :
2 thrusters 135/95 50 double unders
4 thrusters 40 double unders
6 thrusters 30 double unders
8 thrusters 20 double unders
10 thrusters 10 double unders
Thrusters should be heavy.
Bonus Work:
Work up to a single 1RM weighted dip. Sub weighted negatives if needed and do 5.5.5 rest as needed between sets of 5
Murph went 6 for 6 in her weightlifting meet this weekend! Her total qualifies her for Worlds! Nice job!
Congrats also out to Kerrie Napoli! She finished 13th in her division at Wodapalooza this weekend.
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