A1. Front squat 5, 3, 1, 5, 3, 1. Work to get heavier 2nd time through.
A2. BAH: Accumulate 60-70% of max following the first set of 5, 1 and second set of 3. (If you have a BAH over 60s then train a C2B BAH. Once you know your max with C2B accumulate 60-70% of that time. If you test your max on your first set then keep it to the 60% for the next two sets)
Ensure you have 2-3 minute rest b/w front squat sets.
AMRAP 7 minutes:
7 burpee box jumps
14 Russian KBS
Post best FS x 1 & compare to best BS x 1 on 120605. Total rounds with KB load & box height.(For optimal balance we want a to be FS ~85% of BS. If your numbers are off focus your efforts to bring up the weaker of the two.)