Strength - 15 Minutes to Complete
Front Rack Forward Lunges (Use 1RM Front Squat for all)
Percentages 10@40%
10@45%
8@50%
6@55%
6@60%
6@65%
Heavy Front Squat Singles by Feel if Time
MetCon - For Time
10-8-6-4-2
Front Squat
Overhead Squat
Back Squat
Use 35% 1RM Front Squat for load
Athletes may go from rack. Advanced athletes lift from floor.
(10 Minute Cap)
POWER LUNCH
15 EMOM
10 Wall Facing Squats
20 Squat Thrusts
20 Alt Jumping Lunges