Monday
Front Squat Strength
0:00-12:00 Build to Heavy Single @90%+
12:00-14:00 Heavy Walkout @110%
14:00-20:00 E2MOM 2 reps @88%
MetCon
3 Rounds For Time
15 DB Thrusters 50/35 lbs
7 Muscle-Ups
10 minute time cap
Sub 7 pulls + 7 pushes for MU
Accessory Gains (To be done independently outside of class)
4 rounds
8 Bulgarian split squats per leg
30 second front rack Kettlebll Carry
AHAFA (as heavy as form allows) on both movements. Aim for heavier than last week.