Strength/Skill
Front Squat @ 10X0
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
Rest 2 minutes between sets”
Metcon
As many rounds and reps as possible in 6 minutes:
5 Power Cleans (AHAP)
100m Run
12 Pull ups
100m Run
Accessory Work
Three sets of:
Barbell Good Mornings x 5 reps @ 3211
Rest 2 minutes
Banded Hip Bridges x 20 reps (fast)
Rest 2 minutes