Skill

front squat
2-2-2-2-2

Build up to a heavy double front squat today or choose one challenging weight to use for each set. Focus on an upright torso for each rep. If you’re planning to go for a max today make sure to take an extra step back from the rig before squatting so that you have room to bail the bar if needed.

Workout of the Day

on a clock set for 15 minutes
3 minutes of wall ball
3 minutes of pull ups
3 minutes of wall balls
3 minutes of pull ups
3 minutes of wall ball

You’ll be working for three minutes at a time with two different movements. Time with the wall ball might feel a little more straight forward, break these up into manageable sets and rest when you need it. For the pull-ups you can choose to kip or go strict. Banded pull-ups or ring rows are great options as always but make sure to choose something that allows you to keep chipping through reps without actually hitting failure.

standard: 16/12 lb.
rx: 20/14 lb.
sport: 25/20″, C2B