Workout of the Day: Monday April 22

Weight

Strength

Every 3 min x 4 Sets: 

3 Front Squats 
3 Back Squats 

All Sets done @ 75-80% of 1 RM Front Squat 

*Start with the Front Squats, and then re rack the bar before transitioning to Back Squats. There is no rest time between the 2 movements, besides the time it takes to re rack.

Time

Building Blocks

Every 5 minutes for 20 minutes (4 rounds):

Row 30/24 calories
7 Power Clean and Jerks @ 155/105 lbs

*focusing on getting faster with each set

Time cap: 3 minutes per set,
Each round scored for time 

Top scores: 2:15 first set, getting progressively quicker
Minimum Goal: 1st set should be done in under 2:45 then get progressively quicker

Masters RX: 135/95
Brandon Farmer