Wednesday, 5 March 2014

WARM UP
• 10 minutes – Coach's choice of dynamic warm up and mobility drills.

SKILL
AMRAP 2 minutes:  Box Jumps, 24/20”
Rest 1 minute
AMRAP 2 minutes:  Toes-to-Bar

STRENGTH / CONDITIONING
Start a timer counting up, then:
8 minutes to work up to a 1-Rep “Max for the Day” for Front Squat.
• Give yourself no more than three attempts at any given weight.  If you miss three attempts, you are done and your max is deemed as your last successful lift.

- At no later than 8:00, take precisely 1 minute to transition weight on bar and rest, then:

When the timer hits 9:00:
For time:
35 Thrusters, 95/65#

• To figure out your score, take the time it takes to complete the second, “For time", portion and subtract one second for every pound of your ‘Max for the Day” Front Squat.  Post that score/time as your time for this workout.