Monday January 5th

Monday

A. Every 1:30 x 6 (week 6 of 6)

Odd Sets - 3/3 Deficit back rack lunges

Even Sets - 3 Pause front squats

Both at the same weight

Notes: Next week we will be moving to back squats.

hold :2 pause in bottom of each front squat

Focus on staying upright during the lunges keeping a nice vertical shin and just barely touching your back knee to the ground, or hovering just above. Stay tight at the bottom of your front squat, keep your chest up and squeeze your shoulder blades together to prevent your elbows from caving in.

B. 10 Rounds for time:

2 Burpee Pull Ups ** (or 1 Rope Climbe to 15ft)

4 Box Jumps (24/20in)

6 Alt DB Hang Snatch (50,35)