Monday
Front Squat
0:00-12:00 Build to Heavy Single by Feel
12:00-19:30 Every 2:30 x 3
3 Tempo Squats at 78%
Tempo = 2 seconds down, 3 seconds pause in bucket position, up fast
MetCon
Jedi Wall Ball Trainig Part 4 (final week)
0:00-3:00 50 Unbroken Wall Balls
3:00-10:00 AMRAP
10 Pistols
10 burpees
30 double unders / 30 seconds struggle unders
No Burpee Penalty Today. But GTBO and fight to go unbroken on the 50.
Advanced athletes use 30/20 lb Ball