Sun Apr 29 "Steely Dan"

Move

1) Front Squats: Build to a technical set of 5

2) 15 Minute AMRAP:

3 Seated Rope Climbs/Practice
200m Run (Or 600/500m Bike)
7 DB Thrusters

Workout of the day

1) Front Squats: 3-2-1-3-2-1-1-1-1
@ 73-79-85-76-82-88-91-94-97

2) “Steely Dan”

5 Rope Climbs
400m Run
21 Thrusters @ 95/65
800m Run
21 Thrusters
400m Run
5 Rope Climbs

Stimulus

1) Looking to build to a heavy single front squat today. If you are new to squatting, build to a technical set of 5 and stay there

2) Meant to be a quick chipper-style workout, select a weight on thrusters that allows for 1-2 sets max and move a steady pace for remaining movements. 20 minute cap