Skill
Front Squat
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

Week two of our Winter Strength Program! If you haven’t already, take a look at the program explanation posted in the gym. Be sure to get a couple of warm up sets that are heavier than the empty bar, but lighter than your first work set at 70%.

Workout of the Day
AMRAP in 16 minutes with a partner:
Partner 1: 20 calories while partner 2 rests
Partner 2: 20 calories while partner 1 rests
Partner 1 and 2 together: 40 synchronized alternating dumbbell power snatches

On your synchronized power snatches, you should both be hitting the top position at the same time. Communicate with your partner so that you both know when to take a break, when to work, and how much to do at a time.

Do your best to share a machine if the class is large. Row, bike, and ski are all fair game.

standard: 35/20
rx: 50/35
sport: synchro barbell hang power snatches at 65/45
metcon: 4×3:00 on, 1:00 off