Strength/Skill
Front Squat Cluster:
Up to a heavy 1.1.1. Rest 2-3:00
Start at 50% of 1RM and add 10% each set.
People can warm-up as they normally would and once they hit 50% they will complete 1 rep, re rack the weight, rest 10s, and repeat. Goal is to go above 85% on last set. “
Metcon:
AMRAP x 10 mins.
5 Power Cleans (95, 65)
7 Thrusters (95, 65)
9 KBS (53, 35)
L3: (75, 55)
L2: (65, 35) (45, 25)
L1: (55, 25) (35, 25)”
Extra Credit
50-100 Banded Leg Curls
30-50 Weighted Sit-ups ”