Omegafit Primer
3 Sets For Quality:
5 Tempo Ring Rows
10 Front Rack Reverse Lunges
:20 Second Front Squat Hold
First of two weeks on this primer. Let’s set the baseline today and build upon it next week.
Tempo Front Squat
On the 1:30 x 7 Sets:
1 Tempo Rep
Tempo:
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand
Push Press
4 Sets of 6
Rest 2 Minutes Between Sets.
This is the second iteration of this 4×6 effort, and we’ll complete (4) in total. The aim is to steadily, through small jumps, increase our loading from week to week.
Squat Clean Thruster (Cluster)
On the Minute x 10:
25 Double Unders
1 Squat Clean Thruster
Conditioning
“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (42/25)
Bike Recovery
3 Rounds (12 Minutes Total):
3 Minutes Light
1 Minute Moderate
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