Strength:  Front Squat

1RM + 15# * 75% = 5 sets x 4 reps

W.O.D 4 rounds/3 Min rounds/1 Min Rest

  • in 3 Min period complete 20 Thrusters 95/65
  • Remaining time AMRAP of Burpees
  • TOTAL Score is Burpees
  • -Negative points for not completing Thrusters

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OLY Program:

  • Front Squat:  1RM + 15# * 80%= 2 reps x 5 sets
  • Power Snatch: Build to Heavy Single
  • Snatch Grip Deadlift: 85% 3 reps x 5 sets
  • Power Clean:  Build to Heavy Single 
  • Strict Press:  5 x 5 @ ????

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