10.6.18

Strength/Skill
EMOM 5: Front Squats
*we're working to a heavy single for the day*
1. 3 reps @ 55-60%
2. 2 reps @ 65-70%
3. 1 rep @ 75-80%
4. 1 rep @ 80-85%
5. 1 rep @ 85-90%

E2min x 3
1 rep @ 90-95%
1 rep @ 95-100%
1 rep @ 100%+

Conditioning
For Time
15-12-9
C2B Pull Up/ Pull-ups
Squat clean (135/95#)

Rest until the clock reaches 10 minutes: 
For Time
2K Row

 

Workout notes: LIFTING HEAVY TODAY! Focus on a quality warm-up for your front squat and spend some time with thoracic mobility especially if you're sitting at a desk all day. Be mindful of your percentages if you are fasting and simply work to the capacity you can handle. 
And then you get to move fast on the metcon! The first portion should be do-able under 10 minutes so make sure you use the appropriate pull-up movement and squat clean weight.