Work As Heavy As Possible. The goal is to complete the recommended workout as heavily as possible (AHAP). Depending on the instructions for the workout, an athlete may either be allowed to pick up a single weight for the workout or may work up to a heavy weight during the workout.
Front Squat (5x2 @60-70%%) Tempo Squat 3-2-0 *The First Number – refers to the lowering (eccentric) phase of the lift. *The Second Number – refers to the amount of time spent in the bottom position of the lift. *The Third Number – refers to ascending (concentric) phase of the lift. Teams of 3 5000m Bike Erg 150 T2B * 1 Partner Hangs from Pull Up Bar * Max Distance Bike Erg 20 min Time Cap