9.10.18

Weightlifting

Front Squat (Every 3 minutes for 10 sets (30 min))

Sets 1-3: 5 reps @ 50, 55, 60%
Sets 4-6: 3 reps @ 70, 75, 80%
Sets 7-9: 1 reps @85, 90, 92.5-95%
Set 10: AMRAP 75%

Performance

Metcon (Time)

4 RFT
15/12 cal Row
10 OH Squats 135/95 Rx+; 95/65 Rx

Fitness

Metcon (Time)

3 RFT
15/12 cal Row
Rest 30 sec
10 Goblet Squats 70/53#; 53/25#
Rest 30 sec

Ryan Thompson