Fitness
Front squat
Every 2 minutes for 5 sets
2 front squats (heavier than last time)
WOD
"Marv"
3 rounds for time
15 kb snatches/arm (35/26)
Run 400 meters
Performance
Front squat
Every 2 minutes for 5 sets
2 front squats (88%)
WOD
"Marv"
3 rounds for time
15 kb snatches/arm (53/35)
Run 400 meters
Competition
Front squat
Every 2 minutes for 5 sets
2 front squats (88%)
WOD
"Marv"
3 rounds for time
15 devil's presses (50/35/hand)
Run 400 meters
Notes:
For the strength portion of class you will keep the same weight across all 5 sets. This should be heavier than what you have used over the last three weeks. The workout is a three round burner so try to go unbroken as long as you can and push the pace on the run. The goal should be to keep all three rounds to as close to the same time as possible.