Strength - 14 Minutes to Complete
Front Rack Forward Lunges
Use 1RM Front Squat for all Percentages
10@45%
6@55%
6@60%
6@65%
6@70%
Heavy Front Squat Singles by Feel if Time
MetCon Every 2:30 for 12:30 (As Fast As Possible)
8 Thrusters @50% 1RM Front Squat
10 Burpees
Rx: Bar from Floor
Burpees Over Bar
Scaled: Bar from Rack
Burpees jump clap
Score 1: Fastest Round
Score 2: Slowest Round
Score 3:Total Reps
Score 4: Barbell Weight
POWER LUNCH
4 rounds each for time
20-15-10-5
Plank to Squat
Mtn Climbers to Wrist ea side
Jumping Lunges ea side
Rest 1 min