Fitness
A. Front Squat – 5×5, building as you see fit
B. EMOM 16
1st minute: 10 Wall Balls + 20 toe taps
2nd minute: 3 power cleans
Rx
A. Front Squat (5@65, 5@70% 5@75%, 5@80%, 5@85%)
B. 10 RFT
10 Wall balls (20, 14)
3 Power Cleans (165, 115)
Rx+
A. EMOM 12 – strength based focus
1st minute: Box squat x5 (40-60%) – focus is speed and acceleration coming off the box not how much weight (there are back squats tomorrow)
2nd minute: Bottoms up KB carry (50’/side)
3rd min: Heavy DB farmer’s carry, 200′
B. 10 RFT
10 wall balls (30, 20)
3 power cleans (205, 145)