STRENGTH:
Front Squats
On the minute x 10 (2 second pause at the bottom)
Set #1: 2 reps @ 50%
Set #2: 2 reps @ 55%
Set #3: 2 reps @ 60%
Set #4: 1 rep @ 65%
Set #5: 1 rep @ 70%
Sets 6 – 10: Continue to build to a heavy single for the day
WOD:
3 minute AMRAP
3 Power Cleans 115/80
3 Font Squats 115/80
3 Push Jerks 115/80
REST 3 minutes
3 minute AMRAP
3 Power Cleans 135/95
3 Font Squats 135/95
3 Push Jerks 135/95
REST 3 minutes
3 minute AMRAP
3 Power Cleans 155/105
3 Font Squats 155/105
3 Push Jerks 155/105
(Total = 15 minutes)