Front Squats
Deload / Dress Rehearsal - 17 Minutes to Complete
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
:10 Heavy Walkout at 110%
Heavy Singles by Feel or save it for next week
MetCon - 2-2-2-3 Intervals to Complete:
10-9-8-7-6-5-4-3-2-1
Goblet Squats 50/35 lbs
Burpees Over DB
(Intervals are 2:00 on, 1:00 off. Last interval is 3:00)
12:00 Cap
POWER LUNCH with Coach Joelle
150/100 Air Squats for Time
[7 min cap]
2 min rest
10 EMOM: 10 Burpees