Strength
On every 3:00 clock :
Front squat
6 reps @60%
5 @70%
4 @80%
3 @85-90%
2 @85-95%
1 rep AHAP
1 rep AHAP
Bike flush between sets
Metcon
“Helen”
3 rounds for time:
400m run
21 KBS
12 pull ups
Target score : 8-12 mins
Advanced: sub 8
Finisher
Bench press
10 @50% + 5kg
10 @50% + 7.5kg
AMRAP @50% + 10kg
