Riders on the Storm

10
Sep

Riders on the Storm

SKILL: Squat Mobility/Front Rack Mobility

STRENGTH: Back Squats
5×4 @ heavier than last week (21X1)
*Note New Tempo

*Sets are Every 2-3 Minutes

 

METCON: Rowing + Squat Cleans
3 Sets for Total Working Time:
Min 0-4: Row 350m/300m, 10 Squat Cleans
Min 4-8: Rest
Min 8-12: Row 350m/300m 8 Squat Cleans
Min 12-16: Rest
Min 16-20: Row 350m/300m, 6 Squat Cleans

*Barbell Weight Increases each round
*Each individual Round is timed… your score is the total of all of your “working times”

L1: 350/300, 155/105, 185/135, 205/145
L2: 350/300, 135/95, 155/105, 185/135
L3: 300/250, 95/65, 115/85, 135/95
L4: 250/200 Meter Row, DB Squats

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