On the 90 Seconds x 6 Sets:
1 Front Squat + 3 Back Squats
- Working loads use our estimated 1RM Front Squat, for *both* movements.
- At the start of each set, always taken from a rack, complete 1 front squat.
- Immediately place the bar into the rack and change to the back squat, for the following 3 repetitions. There is no scheduled rest between the front and back aside from changing positions in the rack.
Set #1 – 70% of 1RM Front Squat
Set #2 – 73% of 1RM Front Squat
Set #3 – 76% of 1RM Front Squat
Set #4 – 79% of 1RM Front Squat
Set #5 – 82% of 1RM Front Squat
Set #6 – 85% of 1RM Front Squat
20/15 Calorie Row
10 Thrusters (115/80)
OPEN & PERFORMANCE – as written
FITNESS – (75/55)
UPPER BODY SCALING – Bike (arms if tolerated) – Front Squats
LOWER BODY SCALING – BIke (arms only) – Strict Press
Larger sets of the thrusters vs faster pace on the rower will pay off however, the row is not a joy-ride. There is a balance to find in today’s workout, play to your strengths.
Sets of the static holds do not need to be unbroken.