Warm Up: Coaches Choice 10 -12 minutes

Strength: Front Squat

• 3-1-3-1-3-1-12
• Use the heaviest weight you can for each set.
• Rest as needed between sets.
• Complete on a running clock:
  • On the 0:00- 1×3
  • On the 2:00- 1×1
  • On the 4:00- 1×3
  • On the 6:00- 1×1
  • On the 8:00- 1×3
  • On the 10:00- 1×1
  • On the 12:00- 1×12

METCON:

Every 10 mins for 20 mins do:

• Row, 1000/800 m
• 30 Alternating Dumbbell Power Snatches, 50/35 lbs
• 50 Wall Balls, 20/14 lbs