Monday 4/4

A)Front Squat x1(Start with class but I want you to skip the metcon while class does it and take longer to get to your front squat max about 45 minutes to an hr depending on your available time )
-This is the end of our front squat cycle we have put some good volume in now its time to test
-Use this warmup: MINIMUM 2 minute rest
x5 @55-65%
x5 @75%
x3@80
x3@85
x1@90
x1@95
Take only a 5 to 10 lb pr attempt first and thereafter ....don't be greedy and take your time building.  We need to let the CNS recover fully each time to ensure we hit a true max we should be resting 2-4 minutes depending!!

B)AMRAP in 10:
10 Cal row
20 OH lunges 45/35
30 Dubs

C)10 Min cool down AB