Monday
Front Squat
0:00-12:00 Build to Heavy Single by Feel
12:00-21:00 Every 3:00 x 3
3 Tempo Squats at 80%
Tempo = 2 seconds down, 3 seconds pause in bucket position, up fast
MetCon
Karen
150 Wall Balls for Time
10 minute cap
Take what you learned from the Jedi Mind Training to devise a game plan. If you know doing a big set in the beginning will blow you up, do small sets. You only have to do 15 reps per minute to finish under the cap!
Advanced athletes use 30/20
Scaling
Athletes who aren’t used to high volume (aka if you think 150 wall balls will make you sore all week)
10 min AMRAP
15 Wall Balls
15 hollow rocks