Strength
E3MOM for 15 min
Front squat 5x3* @77.5-82.5%
*All sets 3 s pause at the bottom
Rest 2 mins
E2:15 for 5 sets
DB shoulder press 5x3 AHAP
All sets the normal tempo, no pauses
WOD
50 reps for time
Overhead squat 95/65 RX, 115/75 rx+
*every break run 200 m or row 250 m or bike 600 m (pick one and stay with it for the wod)
*OHS should be roughly 40% of your 1RM, scale if above 60%
Cap: 7 min
E3MOM for 15 min
Front squat 5x3* @77.5-82.5%
*All sets 3 s pause at the bottom
Rest 2 mins
E2:15 for 5 sets
DB shoulder press 5x3 AHAP
All sets the normal tempo, no pauses
WOD
50 reps for time
Overhead squat 95/65 RX, 115/75 rx+
*every break run 200 m or row 250 m or bike 600 m (pick one and stay with it for the wod)
*OHS should be roughly 40% of your 1RM, scale if above 60%
Cap: 7 min