We will be starting today out with a deload Front Squat. You will be hitting three sets with ascending weights. Weight in your third set should not exceed 60% of your current 1RM.

Now for your workout. Very different feeling from the Strength section. This particular workout today will favor those that like them short a spicy. This is a dead sprint from the start. We want you to start fast and hold on as long as you can. We will have a hard cap of 9:00 on this one. We would like to se everyone under 8:00 and if you have set yourself up right form the beginning and go hard, we should see times under 5 minutes.


5-5-5 Front Squat*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.


21-15-9 Thruster (95/65)|(65/45)

Burpees to Target (6″)

-9:00 Hard Cap-