Wednesday 02 03 16

Fitness Workout
Every 3 minutes, for 15 minutes
(5 sets) for times:
Row 250/200 Meters
8 Front Squats or Goblet Squats
12 Toes to Bar

Performance Strength
Every 2 minutes, for 10 minutes
(5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)