“Kill them with success and bury them with a smile.” – Usain Bolt

*6:30pm Powerlifting: 1 and 5 rep max night!

A.
Strength/Skill: (Time: 7:30)
on the 1:30 x 5 rounds, building each set, beginning at 60%
3 Tempo Front Squat:
3 seconds to descend
3 second hold at the bottom
3 seconds to stand
*This drill is to eliminate any “bounce” and to properly use the Glutes and leg muscles to control the lifts

B.
MetCon:
5 RFT
15 Chest2Bar Pull Up
12/9 Cal Assault Bike (sub 150m Run)
9 Thrusters (115/85)
(Time Cap: 25 Min)

C.
Cool Down:
Row 150-1000m as time allows