Veckans pass, Atletboxen v 31 2021

2/8

Utomhustabata

4/8

A.

Build to today’s 1-RM Tempo Front Squat @ 32X1

(Take a big belly breath and hold it tight on the 3-second descent and the 2-second pause in the bottom. If you feel like you need a breath during the first 2 phases of the lift, let some out by hissing the air in short bursts through your teeth.)

Followed by…

One set of:

Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat

(perform these without any tempo prescription)

B.

Every 4 minutes, for 12 minutes (3 sets), for times:

500 Meter Row

10 Front Squats

Choose a load somewhere around 70-75% of your 1-RM Clean for the Front Squats, and take the weight from the floor.

6/8

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

15 Calories of Rowing

12 Deadlifts (70/47,5 kg)

9 Hang Power Cleans (70/47,5 kg)

6 Shoulder to Overhead (70/47,5 kg)