Strength
Take 12 minutes to build to a heavy 2 Rep Front Squat
**This should be heavier than your workout weight.**
Metcon
16 min AMRAP
6 Front Squats
8 Devils Press
12 Pull ups
Fitness: 12 Front Squats (95/65)
Performance: 185/125
Open: 205/135
Athletes: Today we get heavy with the front squats. The first 10 minute piece is a warm up. Work to a heavy load, but do not try to break any records. The Front Squats should be 6 hard unbroken squats for the first few rounds then they can be broken up!
DRIVE
400 M Run
10 DB Burpees
10 DB Front Squats (2dbs)
10 DB Deadlifts (2 dbs)
30 Second Low Plank
4 Rounds
25 Minute cap
**Try to keep the rounds around 5 minutes and keep a close eye on the DB deadlifts.**
