LIFT

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT – Rocky MetCon 23 Feb

Performance
2 Rounds For Time
Run 200m
4 Rope Climbs
Run 200m
30 Front Squats 50/35
Run 200m
20 DB Snatch alternating 20/15kg
100m Waiters Walk with DB
200m Run

Fitness
2 Rounds For Time
Run 200m
8 Rope Lowers
Run 200m
30 Front Squats 40/25
Run 200m
20 DB Snatch alternating 15/10kg
100m Waiters Walk with DB
200m Run

BASICS