Performance & Fitness
Front Squat (12:00- Build to 1 Rep @ 90% of 1RM)
Coach’s Notes: Takes as many sets as needed in the 12 minutes to get to 1 rep at 90% of your 1RM.
Front Squat (3 Reps every 1:30 x 3 Sets @75% of 1RM)
Coach’s Notes: After finishing Part A, load the bar with 75% of 1RM. The focus of these drop sets it to work on speed while standing up in the squat.
Metcon (AMRAP – Rounds and Reps)
7 Kettlebell Swings (70/53)
7 Toes to Bar