2024-03-04

• Barbell should come from a rack.
• Athletes should build across sets if moving well and unbroken.
• Score: Enter weight used. Record any other weights in your workout notes.

• Sub Dumbbells/Kettlebells
• Sub Back Squat

:30 Bottom Of Air Squat Hold
10 Air Squats
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Bottom of Front Squat Hold
8 Empty Barbell Front Squats

4 Front Squats @ A Light Weight

4 Front Squats @ A Moderate Weight

Build To 60%.

• Overview: We've got two back to back couplets with no rest between to kick off this week! First three rounds will feel heavier and slower on the legs, and smooth is fast. The switch to the deadlift will feel lighter and you'll be able to move much faster on the bar, even if you don't want to.
• Row: Less than 1:00 of work.
• Front Squats: 1-2 sets.
• Deadlifts: Unbroken sets.
• Score: Time to complete work.

• Athletes should find the front squat weight challenging but be able to move smoothly through their reps.
• Deadlift weight is the same as the front squat weight regardless of whether you scale the front squat weight.
• Choose a pace on the rower that lets you try to keep your breathing under control during the first 3-4 rounds.
• When you get into the deadlift rounds we should be picking up the pace on the bar all the way until the end with the light weight.

CALORIE ROW

• Reduce Reps
• :45 Time Cap (On any machine)
• 12/9 Calorie Ski/Bike Erg
• 10/8 Calore Echo/Assault Bike

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• 18 Air Squats

DEADLIFT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

1 Round:
4 Calorie Row
4 Front Squats
4 Calorie Row
4 Deadlifts