Heavy day today involves some higher volume front squats. For these three sets of 8, we want you to use the same heavy/challenging weight for each set versus building in weight. We will give you plenty of time to warm up to your starting weight prior to going into the working sets. This will serve as additional strength work. All 8 reps should be heavy and challenging although you should be avoiding failure keeping each work set productive. We will be taking one set every 3-minutes.
AMRAP 12 mins:
10 Double Kettlebell Swings, 53/35 lbs
Bear Hug Carry, pick load, 50 ft
Farmer Carry, pick load, 150 ft
Accessory work today is a 12-minute AMRAP that should be done at a moderate to easy pace focusing on quality position and using heavier loads. For this AMRAP we want you to continually move from one movement to the next. Walk at a steady pace focusing on time under tension versus speed.