Strength
1 Front Squat with a pause + 4 Front Squats
6 sets build up in load
18 minutes
Metcon
800m run
30 Thrusters
400m run
20 Thrusters
Fitness: 75/55
Performance: 95/65
Open: 115/75
15 minute cap
Athletes: This is the first week of our FS cycle, position is very important at this point in the cycle. You are only as strong as your weakest position. For the second piece choose a load that you can move aggressively. The workout should be completed around 12 minutes.
Drive
Every 2 minutes for 8 minutes
10 DB Z Press
20 Med Ball Squat Clean
Every 2 minutes for 8 minutes
10 Ring rows
10 DB Deadlifts
Max Russian Twists
Every 2 minutes for 8 minutes
10 Burpees
Max Single Arm Clean and Press (switch every 5)