Tuesday April 29 "Front Squat 3+"

Warm Up

Dynamic Warm-up

Skill

Front Squat

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

After each set, rest 30 secs and then perform

5 x 10 Knees to Elbow

Metcon

For Time:

500 m Row

10 Shoulder to Overhead 

15 Squat Cleans

20 Burpees (bar facing)

Rx - Use 75% 1 rep max Jerk for both barbell movements

Intermediate - 50% 1 rep max Jerk for both barbell movements