FITNESS
A. Front squat
Build to a tough 5 for today in 15 minutes.

Training notes:
•Shoot for heavier than you’ve gone in previous weeks.

Record weight lifted.

B. 10 min AMRAP:
10-20-30…plank w/ alternating shoulder taps
3-6-9-12…Russian KB swings (tough)

Training notes:
•Each shoulder tap counts as one rep.
•KB weight should probably be a little bit heavier than you would normally select.

Record reps completed.

PERFORMANCE
A. Front squat
Build to a 5RM in 15 minutes

Training notes:
•Go for it in terms of weight – it’s ok to fail at the end of this.

Record weight lifted.

B. 10 min AMRAP:
1-2-3-4…wall climbs
3–6-9-12…double KB cleans (53/hand – 35/hand)

Training notes:
•Nose touches wall and control eccentric on wall climb.

Record reps completed.