Front Squat (12:00- Build to 1 rep @ 90-92%)
Coach’s Notes: If you did the Front Squats last week then build to 92%. If you were not then build to 90%.
Front Squat (2 Reps Every 1:30 @ 80%)
Coach’s Notes: Work on speed when standing up from each rep. The goal with these drop sets is to move the bar quickly.

Double KB Front Squat (3 Sets: 10 reps)
Coach’s Notes: Build to a challenging set of 10 reps in 3 sets. 12:00 Time Cap.
Every 1:30 x 3 Sets:

10 Jumping Split Lunges
10 Reverse Lunges AFAP

Coach’s Notes: If you are unable to keep balance wth the Jumping Split lunge then perform the reverse lunges as fast as possible.

Performance & Fitness
Metcon (2 Rounds for reps)
50 Wall Balls (20/14)
Max Calorie Row in remaining time

Rest 2:30

50/40 Calorie Row
Max Wall Balls in remaining time

Coach’s Notes: Record total reps including the buy-in for each AMRAP.