Smile, it’s the last week of the cycle!
Strength: Pause Front Squats
E1:30MOM X 6
2 sets of 6 @ 60%
2 sets of 5 @ 65%
2 sets of 4 @ 70%
*3 second pause in the bottom
-then-
6 mins to establish 1 RM Front Squat
LeanFit:
AMRAP 9
50 Russian twists
30 Crunches
10 Light Manmakers
-into-
6 mins max calories, any machine
WOD: “Thestral Sighting“
3RFT:
9 Deadlift (275/185)
15 Chest to bar pull ups
21 American KB Swings (53/35)
-9 min time cap-
FW: RWAN, sub pull-ups
LF: 3RFT; 43 air squats, 32 Box step ups, 21 American KB Swings (35/18)
