Abigail Rangel killing the row during the 2017.4 open workout
Strength- E2MOM-12 (Front Squat)
Reps: % of 1RM
8 @ 70%
6 @ 75%
4 @ 80%
4 @ 83%
3 @ 86%
14 @ 50% (perform these reps as fast as possible, no rest at the top, don't worry about fully opening up... going for max power output in short amount of time)
IF you do not have a 1 rep max, use this time to find your 1 rep. MAKE SURE A COACH SEES YOU GET FULL DEPTH. THIS CYCLE WILL ONLY WORK IF YOU ARE GETTING QUALITY REPS EVERY TIME!
Commencement Ceremony
4 Min AMRAP X3 with 2:00 rest between
9 Thrusters (95/65)
9 Bar Facing Burpees
Come out hot on this one and try to hold on. You will have 3 different scores and we want to see max effort on every round. DON'T hold anything back!!!
FW: Thrusters at 75/55, Burpees the same
LF: Thrusters at 45/35 (please don't drop the bar), Burpees the same
