Strength: E2MOM for 12 Minutes- Front Squat (with one second pause at the bottom)
6 reps at 70% (of 3 rep max)
5 reps at 75%
4 reps at 80%
4 reps at 80%
3 reps at 85%
2 reps at 90%
To be successful on all lifts you need to focus on keeping an engaged core and driving your knees out on the way up. If you fail a set, stay at the same weight, or decrease by 5% for the following set. If you are doing lean fit, do 12 reps for speed (starting with a clean) at 50% of 1 rep max. If you did not find your three rep max last week, use this time to do so.
"Good Monday"
3 Rounds for Time (with cashout)
6 Ring Muscle-Ups
100m Run
12 DB Thrusters (100/70)
800m Cash-out Run (time stops when you come in from this)
RX: Must finish 3 rounds within cap
FrameWork: Sub either bar muscle ups or burpee pull-ups (jumping if needed) for Ring muscle Ups. Scale DB weight as needed.
LeanFit: 3 Rounds for time-12 burpees, 12 box step overs, 12 jumping squats, 200m run
