Skill
front squat
2-2-2-2-2
Work up to a heavy double for the day, or pick one weight and hold it across all five sets. If you go heavy, remember we never spot a front squat. Step back from the rack so you have room to dump the bar forward in front of you if you need to. Keep your core tight and elbows high as you drive out of the bottom of each rep.
Workout of the Day
AMRAP in 12 minutes
9 wall ball shots
3 deadlifts
12 minutes on the clock for this couplet. Hit full depth on every wall ball and hit a consistent height on each rep, even as you get tired. Pick a deadlift weight you should be able to do unbroken for three when fresh, but going unbroken is not required today. After your 9 wall balls take a breath and set your back flat before you pull. Keep the bar close and stand tall at the top of each rep.
standard: 16/12 lb, 155/105 lb
rx: 20/14 lb, 185/135 lb
sport: 25/20 lb, 225/155 lb