Wednesday December 30th

Warm up-
Be on time today. We will do a few round of light front squats and some short run intervals then we will jump right into this. You will have time to build to a heavy weight before the clock starts

On a 21 Minute Running Clock:
From 0:00 – 7:00 Find a 5RM Front Squat
From 7:00 – 14:00 Find a 3RM Front Squat
From 14:00 – 21:00 Find a 1RM Front Squat

AMRAP 7 Minutes
12 Toes to Bar
10 S-Arm Devil’s Press
8 Pistols
Rest 2:00
AMRAP 7 Minutes
12 Pistols
10 s- arm devil press
8 Toes to bar

Scaling:-Pistols: preserve the ROM with the pistols by using a band or box to sit to. Toes to Bar: scale to hanging knee raises or ab-mat sit ups. Athletes should be able to complete the prescribed reps in no more than 4, 3, and 2 sets in each respective AMRAP.-Devil’s press weight is meant to be the standard 50/35lb DB and should allow for steady, consistent movement. Athletes may switch hands each rep, or do half on one are before switching.