Chamai looked awesome doing her Cleans last week!

 

Strength

Front Squat

In 6 sets or less, build to a heavy 1RM

Rest  2-3 minutes between working sets

 

Conditioning

“20-Minute Work Capacity Test” (AMRAP – Rounds and Reps)
20-Minute AMRAP

20 Thrusters (135/95)
20 Pull-Ups
20 Burpees