Part A, For Load:
Front Squat – 4 x 5.
– Same load on last two sets. Add 2.5 kg from previous week for last 2 sets.
– Find heavy but NO misses. No max-outs.
1 min of 30 Russian Swings (32kg/24kg)
1 min OFF
Aim is 150 total swings
Any working minute where 30 reps is not reached incurs a penalty, to be completed at the end and as soon as that last working round is over
Penalty = 15 Wall Balls for every round that 30 reps is not met (9kg/7kg)
* Score is total reps. RX is only written if completed 150 reps
Post load from final two sets in Part A and Post Total REPs for Part B to comments.