Skill
Front Squat
1-1-1-1-1
Work up in weight for a heavy single for the day or choose one weight and carry it across for five sets. If you are planning to go heavy remember that we never spot someone who is front squatting. Take an extra step back from the rack so that you have room to dump your bar if needed. Focus on a tight core and high elbows as you drive up out of each squat.
Workout of the Day
tabata wall ball shots
rest 1 minute
tabata toes to bar
rest 1 minute
tabata wall ball shots
A full tabata is eight rounds of 20 seconds of work and ten seconds of rest. We’ll work through three full tabata sets today starting and ending with wall balls and with some toes to bar sandwiched in the middle. Do your best to work for as much of each work period as possible. Your score for today will be total reps.
standard: 16/10 lb.
rx: 20/14 lb.
sport: 30/20 lb.