FRONT SQUAT 5x3 @ 70% 1RM
Athlete will warm up to appx 70% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.
WOD:
3 RFT
250m row
10kb snatch each arm (20k/12k)
6 thrusters (95/65)
2 min rest
^^this is another pain threshold WOD so every round should be a max effort affair
Athlete will warm up to appx 70% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.
WOD:
3 RFT
250m row
10kb snatch each arm (20k/12k)
6 thrusters (95/65)
2 min rest
^^this is another pain threshold WOD so every round should be a max effort affair
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