11/01/2022
January 8, 2022
Strength
Building to a heavy set of 3 in 12 mins front squats with a 2 second pause at the bottom of the squat
Emom x 5
@ around 50% Or less perform 5 zombie squats on the min with no pause and focus on depth and an upright torso
(Focus is upright torso at full depth)
Skill 8 mins
T2b
Emom x 8 increase from last week or use the time to practise
Wod – For time
21-18-15-12-9-6-3
Double Dumbbell hang clean x 22.5/15
Push ups
10 cap