STRENGTH:
Front Squat:
3 x 1 @ 80-85-90%
3 x 3 @ 87.5-85-82.5%
-then-
3 x 5 Tempo Front Squats @ 67.5% @ 32×1
—–NOTE—–
– As a note, we are building up to a heavy-ish single and then dropping the weight through the remaining sets. Give yourself roughly 2:00 of rest between sets here.
CONDITIONING:
——RX——
AMRAP 10 of:
5-10-15-…..
Burpees
Wallball @ 20/14
——FITNESS——
AMRAP 10 of:
5-10-15-…. Burpees
10-20-30-…. Air Squats