2 rounds of:
5 Hang cleans (bar)
5 Presses (bar)
Front squat 6×2 (@80% 1RM of front squat)
2K Row Test
Post loads and row time to comments.
Strength cycle notes:
a. Front squats, “6×2” means 6 sets of two reps. You will do all six sets at 80% of your 1 rep max. You will warm up to that 80%, and once you get to it, begin your six sets. Rest about two minutes between each set.
b. With the front squat, focus on driving the elbows UP from the bottom of the squat.
If you sit at a desk all day, be sure to watch these mobility WODs and work them in to your post-WOD routine. These are also GREAT after a day of heavy squats.
Post thoughts to comments.