FITNESS
A. Front squat
3×6; Building; Rest 2-3 min

Training notes:
•Build per set, but these should all be tough.
•Shoot for heavier than last time.

Record weight lifted.

B. 12 min AMRAP:
1 min goblet reverse lunges, alternating
1 min Russian KB swings
1 min lateral burpees over the KB

Training notes:
•Shoot for a weight that enables steady movement throughout.

Record reps completed.

PERFORMANCE
A. Front squat
8,6,4; Building; Rest 2-3 min

Training notes:
•Build per set, but these should all be tough.
•Less reps than last time, so build a bit heavier.

Record weight lifted.

B. 12 min AMRAP:
20 reverse DB overhead lunges, right (50/35)
20 DB snatches, alternating (50/35)
20 reverse DB overhead lunges, left (50/35)
50 double-unders

Training notes:
•DB weight should be moderately challenging.
•Feel free to modify reps on double-unders if 50 is unreasonable.

Record reps completed.