THURSDAY
| Strength
6 Sets for load: 3×10 front squats Perform a new set every 2:45
Today’s front squats should see challenging weights across all sets whereby reps 8 through 10 are difficult but sub-maximal. Athletes may choose to increase weight across sets or hold. |
| WOD
3 Rounds each for time 15 min cap: 21 Dual DB power cleans 2×22.5/15kg 15 Dual DB thrusters 9 Dual DB devil’s presses *Rest 2:00 between rounds
Active: 2×15/10kg 15-12-9 Reps Lifestyle: 12-9-6 Reps, 2×10/7.5kg for cleans and 1xDB for thrusters and devil’s presses
The workout should see power cleans in 1-2 sets of touch-and-go reps and thrusters in 1-2 sets. Devil’s presses should be performed with weights that allow unbroken reps without letting go of the DB’s. These rounds should be intense |