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Strength


Front Squats
5/5/5/5/5 (75%+ across)
Make it heavier than last week!

 
Metcon


12 min AMRAP
15 Med Ball Squat Clean
____ Cal Row 
:30 Low Plank 

Fitness: 12 Cal Row (14/10)
Performance: 15 Cal Row (20/14)
Open: 18 Cal Row (20/14)

Athletes: Same scheme as last week- 5×5.  Go heavier this week.  The 12 min AMRAP should be challenging if the med ball squat cleans are performed correctly.  This is a fast movement that will elevate the heart rate.