thunder thighs & boulder shoulders week 10 day 5

4 sets: building up to 60% of 5rm fs.

  • 2 x 10 : front squat – light
  • 2 x 5 : pause front squat (hold grip, 2 second pause @ bottom)

4 sets:

  • 1-min row(“talking pace”)
  • 10 front squats @ 60% (holding grip, 2 second pause @ top locked out position & regrip, if needed)
    • rest :90

12-min amrap

  • 200m row
  • 15 hand release push ups
  • 10 db thrusters (50/35)
    • do NOT drop dumbells