If you have not found your 1RM front squat in the last two weeks, then prioritize that today instead of the recommended heavy front squats.
For 1RM Front squat
recommend 10 empty bar, 5-5-4-3-2-1-1-1 increasing weight each round. please take time to reach your best movement with the empty bar . Feel free to use techniques like pause squat or tempo squat with the empty bar
Otherwise WOD 1 =
In 12:00,
– build to a heavy 2 front squats
Then,
– complete 3 x 2 reps @ 80% of heaviest double with a :03 pause in the bottom of each rep
Warm up DB snatches as a group. Start light.
WOD 2= 5:00 AMRAP
2 rounds of
-30 DB snatches, 50/35
-15 lateral burpees over dumbbell
then
-Max calorie airdyne in remaining time