SPORT:
A. Front Squat (3RM @ 52X0, then 2 x 3 @ -10% )
5 seconds down
2 second pause
explode up as quickly as possible
You do not need to work at tempo during all of your warm up sets
B. 3 rounds
In 3:00, complete:
15 power cleans, 95#/65#
15 thrusters
In remaining time, max calorie row
rest 2:00
GRIND:
A. Dual Kettlebell Front Squat (5 x 5 @ 31X1)
Squat holding 2 kettlebells in the rack position
B. 3 rounds
In 3:00 minutes, complete:
20 russian kb swings
15 wall ball shots
In remaining time, max calorie row
rest 2:00
