Wednesday
Strength
0:00-14:00
Build to Heavy Bottoms Up Front Squat by feel
For this, set up box + pound pads. Starting with hips below parallel, drive up and fight to keep chest up. Finish the rep with controlled eccentric to pads.
14:00-20:00 Every 2:00 x 3
5 Zombie Squats at 65% of your 1RM Front Squat
MetCon
12 minute AMRAP alternate every 4:00
A) 15 wall balls + 10 burpees over ball
B) 20 walking lunges + 10 hollow rocks
C) Medball Carry to 6th Floor + Max Effort Double Unders
This is a running clock that doesn’t stop until 12:00. Athletes will rotate at the 3:50 mark to transition.