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.

 

Part B

5 Rounds:

  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.