Front Squat 3×5

Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
* All sets at 65% – These should be light this week.
Squat test coming next week.

Bent Over Row 5×5

Bent Over Row:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Build to heavy set of 5

Tabata KBS & Sit-ups

8 Rounds, alternating between kettlebell swings and sit-ups:
20 Seconds of Work
10 Seconds of Rest
* Score is total reps
*KB weight is athlete’s choice

12 Minute Monday

12 Minute AMRAP
15 Toes-to-Bar
20 Sumo Deadlift High Pull (75/55)
25 Jumping Squats

Squat Clean 3-3-2-2-1-1

Squat Clean for load:
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
#5: 1 rep
#6: 1 rep
*Up to 95% of 1-rep

2 Rounds for Friday

2 Rounds for Time:
400 Meter Run
15 Power Cleans (75/55)
20 Wall Ball Shots (20/14)
25 Double Unders
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