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Workout of the Day

FITNESS
A.
Front squat
3×7; Building; Rest 2-3 min

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

Record weight lifted.

B. 12 min AMRAP:
3-6-9…DB strict press
3-6-9…ball slams
3-6-9…wall balls

Training notes:
•Choose a moderately challenging weight for each movement. Should start to get tough after the set of 9.

Record reps completed.

PERFORMANCE
A.
Front squat
9,7,5; Building; Rest 2-3 min

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

Record weight lifted.

B. 12 min AMRAP:
1-2-3-4…wall climbs
4-8-12…toes-to-bar
5-10-15…wall balls (20 to 10’ – 14 to 9’)

Training notes:
•Nose touches the wall and control the eccentric on the wall climbs.
•Have a fractioning strategy going into this. Reps will start to add up on something like this.

Record time.

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