Monday
Front Squat
0:00-12:00 Build to Heavy Single by Feel
12:00-18:00 E2MOM (3x3)
3 Tempo Squats at 76%
Tempo = 2 seconds down, 3 seconds pause in bucket position, up fast
MetCon
Jedi Wall Ball Trainig Part 3
0:00-2:30 40 Unbroken Wall Balls
2:30-4:30 30 Wall Balls
4:30-6:00 20 Wall Balls
6:00-7:30 20 Wall Balls
7:30-9:00 20 Wall Balls
9:00-10:00 20 Wall Balls
Round of 40 must be unbroken or 20 burpee Penalty to be assessed at 10:00 mark.
All other sets may be broken.
Score is total wall balls completed at 10:00 mark.
Advanced athletes use 30/20 lb Ball