Part 1
Front Squat
9-6-3

Continuing with our front squat progression this week and you will notice that we are descending in reps. Just like in previous weeks we want you to lift the most amount of weight possible, avoiding failure and keeping all work sets productive. The idea is to build in weight with each set.

Part 2
5 rounds for time of:
25/20 Bike Calories
7 Thrusters, 135/95 lbs
Goal: Sub 15 mins

Simple couplet today that is going to challenge us to push the pace. The bike shouldn’t take more than :90 sec-2 min tops. Work to have a strong and consistent pace here so you can get on the barbell quickly. Thrusters are on the heavier side and should have you starting off with unbroken sets. I you need to break these up in the later rounds due to fatigue it should be into no more than 2 sets. Be confident in your fitness and recovery here so you can maximize each movement. This is a great opportunity to push the pace to see what you’ve got!

Post Work
3xs :20sec in each position:
3-Way Hip Stretch