A) Front Squat
Every 2 minutes for 12 minutes
5@ 60%
5 @ 70%
3 @ 80%
3 @ 85%
1 @ 90%
1 @ 90%
B) For time:
Run 800/600m
30 Push press (115/80, 95/65, 75/50, 60/40)
20/14 Strict pullup
30 Front rack reverse lunge (135/95, 115/80, 95/65, 75/50)
30/20 C2B pullup
30 Power clean (155/105, 135/95, 115/80, 95/65)
Run 800/600m
25 minute cap.
Mobility:
3 minutes seated straddle
3 minutes roll t-spine and lats
