010815

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Max Distance HSW in 2 min

rest as needed

Max Weight Farmers carry 50′ no drops

rest as needed

2k row (time trail)

rest as needed

1 mile run (time trail)

010815

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1 Front Squat + 1 Thruster

4×1+1. Each set is 1 Front Squat + 1 Thruster. Start at 65% of your 1RM Front Squat. Level load across all sets. Linear progression each week. Target 10kg increase each week if work sets are above 120kg. Target 5kg increase each week if work sets are below 120kg.
Back Squat
4×3. Start at 70% of your 1RM Back Squat. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 150kg. Target 2.5kg increase each week if work sets are below 150kg.
WOD:
2k row
rest 2 min
4 rounds
20 kb swings
20 ab mat sit ups
20 front rack kb lunges (10 per arm)