The Power House at Highland
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6:54 am

161220

P1 Strength:
One complex = 2 Pausing Front Squats + 1-3 Front Squats (no pause)
EMOM 10'
Build across the 10 sets by trying to hit 3 reps on the second part of the complex
If the second part of the complex is easy, go up
***athletes should be able to do the RX weights or stick to heavy goblet for this workout

P2 Strength:
One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause)
EMOM 10'
Set #1 – 3 Complexes @ 40% of 1RM Front Squat
Set #2 – 2 Complexes @ 50% of 1RM Front Squat
Set #3 – 1 Complex @ 55% of 1RM Front Squat
Set #4 – 1 Complex @ 65% of 1RM Front Squat
Set #5 – 1 Complex @ 70% of 1RM Front Squat
Sets #6 – Sets #10 (5 Sets)
Build to a heavy complex. Go by feel. Climb or go across as you see fit. Focus on an upright torso, and positioning of the weight back over the heel during the pause of the first squat. The first repetition sets the tone for the second.
Set #3 – 1 Complex @ 60% of 1RM Front Squat

P1 WOD:
5 Rounds for Time
5 Front Squats
10 Burpees to a plate
8' Time Cap
***weight on the goblet is 65-75% of the max achieved in the strength portion

P2 WOD:
5 Rounds for Time
5 Front Squats 155/105
10 Burpees to a plate
8' Time Cap