Skill:
5x5 R/L - Single Arm KB Front Squat
***3 second pause at the bottom of each squat***
Strength:
Back Squat
1x5@65%ww
1x5@75%ww
1x5+AMRAP@85%ww
+5-10# to Working Weight / Training Max
**Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
WOD:
10 min AMRAP:
12 Wall Balls @20/14
9 American KBS @53/35
5 Pull-ups
Accessory Work:
Squat Snatch
3 @ 60%
2 @ 70%
2 @ 75%
3x2 @ 80%
Rest as needed b/t sets