Warm-up: Coach’s Choice
Strength/Skill: Front Squat – 3 x 3 x 3 x 3 x 3
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: Three 5-Minute AMRAPs
*1 minute to rest and change weight between each couplet*
5 Minute AMRAP
5 Front Squats (95/65)(65/45)
5 Pull Ups
Stimulus/Focus: This workout should be light and fast. Aim for 7 rounds.
5 Minute AMRAP
5 Front Squats (115/75)(75/55)
5 Chest to Bars
Stimulus/Focus: This workout will be more challenging in weight and skill. Aim for 5 rounds.
5 Minute AMRAP
5 Front Squats (135/95)(95/65)
5 Bar Muscle Ups
Stimulus/Focus: The workout will be even more challenging in weight and skill. Aim for 3 rounds.
Cool Down: Tabata Ab Mat Sit Ups