Strength:

Building to a heavy set of 2-5 reps today, over 5 sets. Note this is not a 2RM. Build in weight based off feel, and how you did in the warm-up sprint. Fight for the best position you can on the Front Squats, make the line from the belly button to the solar plexus as long as possible, and drive through your heels and keep the arches elevated.

FRONT SQUAT

10-8-6-4-2+. Rest 2:00
– Goal: Heavy 2+ (AMRAP) set – goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn’t have to be a 2RM either.

Metcon

You knew it was coming. Part II. Our Wall Ball volume has increased, and your goal is to get as close to 30/24 calories on the bike as possible. Don’t get sloppy on the deadlifts, keep the back locked into place and spine neutral. If you can’t touch your toes, consider subbing an elevated Deadlift off plates, or a Sumo variation.

“BACK TO THE FUTURE PART II”

7:00 on the clock:
30 Deadlifts (225/155)
60 Wall Balls (20/14)
Remaining time: Max Calories Bike/Rower
– Goal: Hard effort. Deadlifts should be heavy but capable of being done in sets of 7-10. Score = total calories.

Accessory Work:

BANDED PULL-THROUGH

3 x 25. Rest 60s.