Monday
Front Squat Strength
0:00-8:00 Build to single at 85%
8:00-10:00 2 reps at 86%
10:00-12:00 2 reps at 88%
12:00-15:00 2 reps at 90%
15:00-18:00 1 rep at 92%
18:00-20:00 10 second Walkout at 110%
MetCon
5 rounds for time
9 Dumbbell thrusters 50/35
35 double unders
10 minute time cap
Accessory Gains (To be done independently outside of class)
4 rounds
8 Bulgarian split squats per leg
30 second front rack Kettlebll Carry
AHAFA (as heavy as form allows) on both movements. Aim for heavier than last week.