Right and Left AC

11
Apr

Right and Left AC

Regular class Challengers
Warm-up/Mobilize for Front Squats Warm-up/Mobilize for Front Squats
Pause Front Squat: Week 2 of 9 Pause Front Squat: Week 2 of 9
Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (7 sec in bottom/15 in FR Postion) Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (7 sec in bottom/15 in FR Postion)
then, then,
Part B: Instructions- With a 15-min Runninc clock Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above Part B: Instructions- With a 15-min Runninc clock Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above
Coaches note: For the 3×3, 1 full set of the 3 is 1:06. Coaches note: For the 3×3, 1 full set of the 3 is 1:06.
Non-Alternating 8-min EMOM Non-Alternating 8-min EMOM
5 Deadlifts 5 Deadlifts (use 2 dumbbells or a heavy KB)
10 Box Jump Overs 10 Box Step Overs
The weight here should be challenging but you should not compromise form!
Reduce number if becomes an AMRAP Reduce number if becomes an AMRAP
L1: 315/225, 24″/20″
L2: 275/185, 24″/20″
L3: 185/135, 24″/20″ (Step-Overs)

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