Move

1) Front Squats: Build to technical set of 5

2) 9 Minute AMRAP:

6 Dumbbell Thrusters
6 Burpees
6 Calorie Bike (Recovery)

Train

1) Front Squats: 5-4-3-2-1-1-1…
Build to a heavy single

2) “Open House”

9 Minute AMRAP:
6 Thrusters @ 115/85
6 Lateral Barbell Burpees

Stimulus

1) Goal is to build to a new 1RM. Rest 2-3 minutes between sets, spend time between sets opening up hips, upper back, and ankles in order to be as vertical as possible in the bottom of the squat

2) Select a weight for thrusters that allows for unbroken sets every time. Pause at the top for a breath and try to take an additional breath (while maintaining core stability) while squatting to slow the pace down. use burpees as a recovery; breath at the top, breath at the bottom. Goal should be to complete a round every 1-1.5 minutes