MONDAY

Warm-Up:

3 Sets, For Completion

:20 second Work

:10 second Transitions between movements

- Cardio Choice 

- Air Squats 

- Inchworm Push-Ups 

- Deep Lunge Mountain Climber Lunges 

- Jumping Pull-Ups

Strength

Every 2:00 x 5 Sets

1 Pause Front Squat + 3 Front Squats

- Perform at 65-70% 

Pause 1 sec

Extra Instructions / Goals

% Based on 1RM Front Squat

Our focus today is on holding ideal positions and tension around parallel, comfort with the stretch shortening cycle, and speed out of the bottom of the squat. 

Record Each Working Weight

"Down With the Sickness"

For Completed Rounds

12:00 EMOM

Performance

6 Pull-Ups + 4 Bar Facing Burpees + 4 Thrusters

Fitness

5 Banded Strict Pull-Ups + 4 Burpees + 3 Thrusters

Thrusters. 42.5/30kg

Score = Rounds Completed

Goal / Objectives / Notes

Goal: 8-10 Rounds

Score: Completed Rounds

RPE: 8-9/10

Primary Objective: No Failed Rounds

Secondary Objective: Aggressive Transitions

This low rep scheme burner will have us feeling like we're running in circles - sprinting our transitions, and trying to cycle movements quickly. It is critical today that we keep our Burpee Pace here and get right into the Thrusters to complete those by the top of the minute. Any rounds not fully completed before that minute interval expires will not count towards your score for the day.

Optional Accessories

For Quality:

3 Sets

10 Tempo Pendlay Row , Moderate

5/5 Barbell Single Leg RDL

Perform both movements at 21x0 tempo.