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