Front Squat

0:00-12:00 Build to Heavy Single by Feel

12:00-21:00 Every 3:00 x 3

3 Tempo Squats at 80%

Tempo = 2 seconds down, 3 seconds pause in bucket position, up fast



150 Wall Balls for Time

10 minute cap

Take what you learned from the Jedi Mind Training to devise a game plan. If you know doing a big set in the beginning will blow you up, do small sets. You only have to do 15 reps per minute to finish under the cap!

Advanced athletes use 30/20


Athletes who aren’t used to high volume (aka if you think 150 wall balls will make you sore all week)

10 min AMRAP

15 Wall Balls

15 hollow rocks