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Workout of the Day

Fitness
A. Front squat
Build to a 3RM for today in 15 min

Training notes:
-Build in a way that feels comfortable to you based upon how front squats have been going for the last few weeks.

Record 3RM front squat.

B. For time:
50 Russian KB swings
500m row
*8 minute cap.

Training notes:
-Goal is to move quickly on the 50 KB swings, then gun it on the 500m row to finish.

Record total time as well as 500m row split in training notes.

Performance
A. Front squat
Build to a max for today in 15 min

Training notes:
-Build in a way that feels comfortable to you based upon how front squats have been going for the last few weeks.

Record max front squat.

B. For time:
50 power snatches (75/55)
500m row
*8 minute cap.

Training notes:
-Goal is to move quickly on the 50 power snatches, then gun it on the 500m row to finish.
-Push the pace on this. This should be very uncomfortable.

Record total time as well as 500m row split in training notes.

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