Mat Fraser was awarded 4th place in Fittest Athletes by Sports Illustrated.
3 Rounds of:
8 Long Lunge
8 KB Stiff Leg Deadlifts
8 Sumo Goblet Squats
8 Cossack Squats
WOD 1
Back Squat
5-3-1-1-3-5
*Goal for today is to build to a heavy single then taper back down guide for those that know their 1rm
5 ~ 80%
3 ~ 85-87%
1 ~ 92-95%
1 ~ 100-102% 3 ~ 85-87%
5 ~ 80-%
*30 Min Cap
WOD 2
For Time:
21-15-9 Front Squats @ 80/50
Ab Mat Sit Ups with a Wall Ball @ 20/14
*6 Min Cap. The should be minimal breaks on each movement. Scale weight to go unbroken
Additional Work
30 Mins after Class
100 KB Swings @ 32/24
Every time you put the KB down, perform 100m Front Rack Walk with KB
2 MIN REST
800m Waiters Carry with KB
Every time you put the KB down complete 10 KB Swings
*25 Min Cap
*Aim for sets of 20-25 on the swings and 150-200m on the waiter walk
Barbell
A) High Hang Full Snatch
6 x 3 Reps
B) Power Clean + Split Jerk
6 x 1Rep (of each)
C) Front Squat
6 x 1 (with 10sec pause)
Successory work:
Snatch Balance; in your own time 20 reps each with a 5 sec pause..
Movement