STRENGTH
Front Squat
4×3 @80% of 1rm
3×2 @85% of 1rm
2×7 @65% of 1rm
000,200,400,600,800,1000,1200, 1400,1600
WOD
Jackie
1000m Row
50 Thursters
30 Pull Ups
@20/15 kg
PEAK
Alternate between A1,A2 AND A3 for 3-4 rounds
A1. Walking back rack lunge – 12
steps (6/side) @ AHAFA, rest 1-2m before A2
A2. Single leg KB deadlift – 4 x 10/ side @ AHAFA
A3. Prone DB/KB Row – 8 @ AHAFA,
rest 1-2m before A1
*AFAFA = As Heavy As Form Allows
*Rest 2min after each exercise