Silverback Primer

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

:30 Seconds Pole prying 

 

STRENGTH

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

STIMULUS

• This is the first of 3 weeks of a incremental build in percentages on front squats waves

• Each set will start on the top of the minute

• Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets

• Percentages are based off your 1RM Front Squat

WOD

QUALIFIER

“Marston”

AMRAP 20:

1 Deadlift (405/285

10 Toes to Bar

15 Bar Facing Burp

“Gym class”

Amrap 20

1 deadlift 315/205

10 toes to bar

10 bar facing burpees