Strength
Front Squat (2-2-5-5-5-5)
2 reps @ 55%, 2 reps @ 65%, 4×5 reps @ 70% (record this #)
Alternative: 5×5, ADD 5-10 lbs from last week
OPTIONAL SUPERSET: 30-45 second Wall Facing Handstand Hold (3 sets)
Conditioning
E3MOM for 15′ (5 rounds):
10 Thrusters (95/65)
10 Burpees over the Bar
10 Pull-Ups
Get your time for each round, your score is your SLOWEST time over the 5 sets.
***If you do not finish the first round in under 2:00 (1 min rest), reduce the # of reps to 6-8 of each for remaining rounds (coaches’ discretion)***
Cool-Down
Barbell Quad Smash – 2 mins/leg