Move

1) Front Squats: Build to technical set of 2

2) 8 Minute AMRAP:

3-6-9-12-15…
Row Calories
Dumbbell Thrusters

Train

1) Front Squats: Build to heavy set of 2

2) “Swiftie”

8 Minute AMRAP:
9-12-15-18…
Row Calories
Thrusters @ 95/65

Stimulus

1) Build to a heavy set of 2 (not to failure) focusing on a controlled descent, upright torso, and maintaining weight on heels. Rest 2-3 minutes between heavy sets

2) Increase by 3 reps for each movement, get as far as you can. Break up thrusters early on and recover on the row