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17.5

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Skill: Thruster Mobility/Double Under Practice
Every 90sec x 4 sets
5 Thrusters (building in weight) + 15 Doubler Under/Double Under Practice

WOD: “17.5”
10 Rounds:
9 Thrusters 95/65
35 Double Under
-20 Min Time Cap-
L2: 75/55, 10-20 Doubler Under
L1: 45/35 35 Single Under

Front Squat 1RM

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“1 x 1 Front Squat”
30 Minutes to establish a 1RM Front Squat
Take your time!
Great way to attack this 1RM:
Set 1: 8 x 40%
Set 2: 5 x 60%
Set 3: 3 x 70%
Set 4: 1 x 80%
Set 5: 1 x 90%
Set 6 1 x 92%
Set 7 1 x 97%
Set 8 1 x 102%
-Rest about 1-2 minutes between early sets, 3-4 minutes after heavy sets-

OPTIONAL CONDITIONING WORK:
3 Sets:
30 Cal Assault Bike
-Rest 3 min between sets-