Strength

10 Rep Max Front Squat

Spend extra time in warming and opening up hips, ankles, and upper back before class starts for optimal performance. Looking to set a 10RM today by building in sets of 5 then going for it. As you approach a heavier set of 5, ask yourself if you have another 5 reps in you and if that would be your max. If it feels like there’s room there, re-rack the bar, add weight, and try again. If you fail at lower reps that is okay, those numbers will still be valuable.

Work

“Over and Out”

For Time:
20 Power Snatches @ 95/65 / DB Power Cleans
20 Lateral Barbell Burpees
20 Overhead Squats @ 95/65 / DB Front Squats
20 Lateral Barbell Burpees
20 Squat Snatches @ 95/65 / DB Squat Cleans

This is a sprint workout. Choose a weight that allows the capacity for each movement to be done unbroken when fresh, but choose to do each weighted movement in up to 3 sets. Each movement should not take longer than 2 minutes, capping this workout at 10 minutes.