Omegafit Primer
3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying
Third and final iteration of this primer. Let’s build one last time.
Front Squat Waves (Week #3 of 3)
On the Minute x 9: EMOM
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat
Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Rest 3 min between rounds
Following Final Set, Until the 15 Minute Mark:
Build to a Heavy Single for the Day.
Conditioning
For Time:
1000 Meter Row
30 Deadlifts (100/60)
45 Lateral Barbell Burpees
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