Tempo Back Squats
(3 second lower / 3 second pause / 1 second up / 1 second reset)
E2MOM for 8 rds
1st 3 rounds: 4 warm-up reps at tempo
Last 5 rounds: 4 reps at 80% of 3RM FS
Fight Gone Bad Redux
Min 1: Cals Rowing
Min 2: Ground to OH (135 / 95)
Min 3: Box Jump Overs (30/24)
Min 4: KBS Russian (2/1.5)
Min 5: Wallballs (20/14) (9’10’)
Min 6: Rest
Note: WB must be unbroken each rd for RX
M: 95/65, 24/20, 1.5/1 pd
Tempo work returns, this time with back squats. Take three seconds to lower yourself into the bottom of your squat and spend three seconds down there. If you’re struggling with mobility or depth, ask your coach about squatting to a box.
Part B is all about strategy and managing heart rate. Have enough in the tank to try and complete your wallballs unbroken, but you can’t rest too much or your total score will suffer. Today is a good day to practice goal setting and pacing – set a realistic target for the first round and see if you can match it each round.