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Engine Room

Pause Front Squat

Every 2min for 10min:

  • Build to a Heavy Single
  • Athletes will pause for a three count in the bottom before standing the weight up.

“Engine Room”

5 Rounds, Every 3 Minutes:
300/250 Meter Row
9 Thrusters (95/65)

Athletes will complete the row and thrusters within a three-minute window.

  • For example, if you finish the work in two minutes, you will have one minute to rest before beginning the next interval.
  • Athletes will take their slowest time across the five rounds as their score.
  • The weight on the barbell should be something that athletes are positive they will complete unbroken every round.

Fitness – Performance – Open = As written.

Assault Bike = 15/12 Cal Bike

Recovery: 1 Wall Climb into 5-10 Shoulder taps + Max Wall Hold x 3 rounds.

Melinda MettenEngine Room