TGIF!

Strength Front Squat (3x5) -Work up to a heavy set of 5 (3 total heavyish sets)

-Use slightly more load then last week. This is the week we max out (10/10 difficulty) Next cycle is a deload

*Perform another 3 x 5 @90% of the weight just used on your heaviest set

*Calf Foam Roll between sets x 10 rolls / side Metcon (AMRAP - Rounds and Reps) Partner Workout -

20 Minute AMRAP

60 heavy wall balls (30/20lbs)

60 dumbbell clean and jerks

60 calorie row

**Choose a weight where partners can perform sets of ~20 on wall balls and ~10 unbroken reps of clean and jerks


**Only 1 partner works at a time


**RX+ goes for 27 minutes Extra Work a: Barbell Front Rack Calf Raise (3x20 tempo 20X0) b: Weighted Step-ups (3 x 12/side temp 20X0) *barbell front rack postition c: Glute-Ham Raises (3x12) https://www.youtube.com/watch?v=Syazv7oqEZY&feature=youtu.be #workoutoftheday