June 12th, 2017

In today's interval work, the focus is consistency. Stay consistent with your heart rate and also your rounds for each amrap. At the end of it all your working time will be 18 minutes, so don't come out too hot when you see those low numbers.

Lift
Back squat  3 X 3 @87.5 %   1 X 10 @75%
Overhead squat 3 X 1 @90% w 2 second pause in the bottom

Skill:
2x
30 back rack box step ups @20" 115/80
30 back rack walking lunges @115/80

WOD:
3 Rounds
6 min amrap
3 clean and jerks @185/125
6 burpee box jump overs
9 pistol squats
Rest 1 min between amraps

Connor MartinComment