STRENGTH:

#front squats

Set #1 – 1 Rep @ 65% of 1RM Front Squat

Set #2 – 1 Rep @ 68% of 1RM Front Squat

Set #3 – 1 Rep @ 71% of 1RM Front Squat

Set #4 – 1 Rep @ 74% of 1RM Front Squat

Set #5 – 1 Rep @ 77% of 1RM Front Squat

Set #6 – 1 Rep @ 80% of 1RM Front Squat

Sets #7, 8, 9, 10 – Build to a heavy single for the day. Intentions are not to build to a max, but a challenging heavy single.

BeachFit will do:  

AMRAP 10

100 Farmer Carry (Drive and Back)

10/8 Cal Bike

:30 Plank 

WOD:

#macho man emom

EMOM 21

Min 1:  1 “Macho Man” Complex of – 3 Power Cleans + 3 Front Squats + 3 Push Jerk  (135/95)*  BeachFit will do KB Power Cleans + KB Goblet Squats + KB Overhead Press

Min 2:  15 KB Swings (70/53lbs)

Min 3:  200m Run (200m Row if big class) *Scale to Drive Run

*If desired go up in weight after rounds 2, 4, and 6 on complex