1.) Use a heavier squat weight that you can complete in 1-3 sets.
2.) Unbroken wall balls.
3.) Finish in less than 15:00
Front Squats (185/115#)
Wall Balls (30/20#)
Front Squats (135/95#)
Wall Balls (20/14#)
DB Front Squats (35/25#)
Wall Balls (10/8#)
– Use two DBs for the Front Squats.
:45 Calf Stretch / Side
:30 Banded Shoulder Stretch / Side
1:00 Couch Stretch / Side
12 Unbroken Romanian Deadlift
Finish in less than 15:00. We will use a 15:00 time cap to keep all of us on track for the workout.
Don’t let the workout intimidate you. We want you to use a weight that you can front squat for at least 5+ reps in a row. Your goal is to finish the 10-9 rounds of front squats in less than 3 sets each. Stay away from using a truly heavy weight. The wall balls will continue to fatigue your legs, so overloading the front squat will be limiting. The front squat, wall ball, and their respective loadings will take precedence over the bar muscle-up skill. We will focus a little less on this skill during the warm-up. If you do not have bar muscle-ups, use a simple scaling option like attempts or pull-ups that will allow you to finish the 10-9 rounds in less than 3 sets each. Use descending rep schemes to get through the rounds of 10 and 9.
Challenge: Finish as many sets unbroken as possible while staying under the 15:00