Thursday's are for squats!

Strength (Start of 2nd cycle) Front Squat (3x5 @ >80% of 1RM) tempo 20X0

rear foot wall ankle dorsiflexion mobilization between sets x 15/side Metcon (AMRAP - Reps) Every minute on the minute for 12 minutes

Even minutes: Max wall balls (20/14) (30/20)

Odd minutes: Max Calorie Row

*at the start of every minute perform 20 double unders

*scale double unders with 20 seconds of max attempts or 50 single unders

*score total wallball reps Extra Work a. Single leg calf raise (3x12 tempo 20X0) Knee straight b. Rear-Foot Elevated Split Squats (3x10 tempo 20X0) load with dumbbells c. Reverse Snatch Deadlift (3x10 tempo 20Xo) Bar path should be the same as your snatch. Don't load so heavy that you lose techinque. #workoutoftheday