Weightlifting
Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat (4 Reps)
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more
Metcon
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Abmat Sit-Ups
Hang Squat Cleans (115/75 lbs)
Abmat Sit-Ups