Skill
Front Squat
Minute 1: 3 Pausing Reps @ 40% (2 second Pause in the bottom, stand with acceleration)
Minute 2: 3 Reps @ 50%
Minute 3: 3 Reps @ 55%
Minute 4: 2 Reps @ 60%
Minute 5: 1 Rep @ 70%
Squat Clean
Take 15 minutes to find new 1RM.
Conditioning
4:00
3 Rounds
12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (95/65)
Time Remaining
Max Wall Balls
Rest 4:00
4:00
2 Rounds
12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (135/95)
Time Remaining
Max Wall Balls
Rest 4:00
4:00
1 Round
12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (155/105)
Time Remaining
Max Wall Balls
