Mon Feb. 17 "Clean Up"

Move

1) Back Squats: 3 x 6 Building

2) AMRAP 15
3 Deadlifts
3 Goblet Squats
30 Sec. Rest

Train

1) Front Squats: 3 x 6 Building

2) Clean Up

10 Rounds For Time (18 Min. Time Cap)
3 Deadlifts (315/225)
1-2-3..10 Dumbbell Front Squats (50/35)

Stimulus

1) You will perform 3 sets of 6 front squats building in weight. Aim to build to roughly 70-80% of your 1RM. Keep the full foot planted on the ground, pushing back into your heels.

2) Today is a difficult muscular endurance workout. These are heavy deadlifts, ideally performed unbroken or as quick singles. You will use two dumbbells for the front squats. You will add one rep every round, which will get very challenging as you get into the higher rep rounds.

Extra Credit

Rowing Intervals:
On the 4:00 x 5 Sets: 50/40