Black Lung +

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OPTION A. FRONT SQUAT + Strict HSPU (Open & Performance)

Every 90s x 5 Sets:
4 Front Squats
 

 

Set #1, On the 0:00… 4 Front Squats @ 70% of 1RM Front Squat + X Strict HSPU

Set #2, On the 1:30… 4 Front Squats @ 72% of 1RM Front Squat + X Strict HSPU

Set #3, On the 3:00… 4 Front Squats @ 74% of 1RM Front Squat + X Strict HSPU

Set #4, On the 4:30… 4 Front Squats @ 76% of 1RM Front Squat + X Strict HSPU

Set #5, On the 6:00… 4 Front Squats @ 78% of 1RM Front Squat + X Strict HSPU

 

OPTION B. FRONT SQUAT + Push-Ups (Fitness)

Every 90s x 5 Sets:
4 Front Squats
 

 

Set #1, On the 0:00… 4 Front Squats @ 70% of 1RM Front Squat + X Push-Ups

Set #2, On the 1:30… 4 Front Squats @ 72% of 1RM Front Squat + X Push-Ups

Set #3, On the 3:00… 4 Front Squats @ 74% of 1RM Front Squat + X Push-Ups

Set #4, On the 4:30… 4 Front Squats @ 76% of 1RM Front Squat + X Push-Ups

Set #5, On the 6:00… 4 Front Squats @ 78% of 1RM Front Squat + X Push-Ups

 

·      Our aim here is to complete the HSPU/Push-ups immediately after our set of front squats.

·      You will post your total (IN ALL ROUNDS) Strict HSPU/Push-Ups in TRIIB

 

“BLACK LUNG+”

21-15-9

Calorie Row

Burpees Over-Erg

·      12min time cap.

 

OPEN & PERFORMANCE – as written.
FITNESS – regular burpees.

 

UPPER BODY SCALING

Safety Back Squat Bar for Squats (focus on squatting not pressing)

 

12-9-6

One-Arm Cal Row

Erg Hops if feel stable enough or 1-Arm Burpee/Squat Thrust

 

 LOWER BODY SCALING

3-2-1

Sled Pulls (hand over hand)

21-15-9

Ball Slams

 

RECOVERY: ROW-BIKE-SKI

ROMWOD – Crossover Symmetry

Zachary Hamilton