Skill
Front Squat
5 reps at 65%
3 reps at 75%
Max reps at 85%

This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it.

Workout of the Day
AMRAP in 15 minutes:
10 weighted box step overs
20 kettlebell swings
200 m run

Pick a swing weight that you can finish in at most two sets. Set yourself up to be able to keep moving across the whole workout with minimal rest. If that feels easy, then run very fast.

standard: 20/12 kg, 20/12″
rx: 24/16 kg, 24/20″
sport: 28/20 kg, 24/20″
metcon: 5×2:00 on, 1:00 off