STRENGTH

  • Front Squat Cluster
    • 6 x 1.1.1 (20s in between reps)
    • Try to work above 90% of 1RM
  • Squat Cleans
    • Work up to metcon weight

METCON

  • 5 Rounds of
    • 4 squat cleans (135, 95)
    • 8 Burpee Box Jumps (24, 20)
    • Rest 1:30
  • Score = slowest split

EXTRA CREDIT

  • Hip Extensions on GHD : 4x 6-8