SKILL / STRENGTH |
Front squat ( 25 mins ) |
Building to a heavy in 4 sets |
1 x 7, 1 x 5, 1 x 3, 1 x 1 reps |
in between sets |
10 renegade rows – no pushup |
+ |
30 sec hollow hold |
1 renegade row = both L & R |
WOD |
Lifting work ( 14 mins ) |
7 x 2 min rounds |
200m run / 250m row |
2 heavy squat cleans |
^^ building every round |
Start from around 70% |