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Components

Front Squat

"POINT BREAK"

Metcon

Settings

Workout

Friday

A. CONDITIONING

Metcon (No Measure)

1. 4 ROUNDS FOR QUALITY
3:00 Moderate Pace Bike / 2:00 Easy Pace Bike

(No Measure)

2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats

(No Measure)

B. 60:00 GPP

Warm-up

3:00 EZ Bike

Into…

2 ROUNDS
10 Step-Back Groiners + Air Squat*
10 Good Mornings
5 Full-Grip Front Squats or 5 DB Goblet Squats
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups

Strength

Front Squat (3-3-3*)

Front Squat

3-3-3*
Front Squat

*Set 1 - 65-70% x 3
Set 2 - 75-80% x 3
Set 3 - 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

(Score is Load)

Workout

"POINT BREAK" (Time)

FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee

Metcon (Time)

FOR TIME
200m Sprint
30 Hang Power Clean (155/105)
50 Toes 2 Bar
200m Sprint
20 Hang Power Clean (185/135)
40 Toes 2 Bar
200m Sprint
10 Hang Power Clean (205/145)
30 Toes 2 Bar
200m Sprint

(Score is Time)

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