A. Front Squat
- Work to 3 Rep Max. 15:00 Time Limit
B. "Southie Competition Prep" - GAMEPLAN
- Establish a max weight for the complex: 1 Hang Squat Snatch 2 Overhead Squats An attempt will be made every 2 minutes for 10 minutes.
- Each athlete must begin at one of the predetermined starting weights and are allowed 2 attempts during the 2 minute interval. If successful the athlete will ascend in weight every 2 minutes in increments of 10lbs for the RX men, and 5lbs for the other divisions.
- Each athlete will choose from one of the following weights to for their opening lift:
RX Men 135,155,175,195,205 ; RX Women 85,95,105,115,135
Scaled Men 85,95,105,115,135; Scaled Women 45,55,65,75,85
*** For those who would prefer to skip the Southie Prep - Just do one Hang Snatch followed by 2 Overhead Squats. Work up to a heavy weight of that complex but don't worry about the prescribed weights or time limits.
No Grain Challenge Make-up Workout
- Perform part A. from above, then....
B. For Time of the following:
35 Kettlebell Swings
25 Airdyne Calories
Time Limit: 7 Minutes