Strength:  Front Squat

1RM + 15# * 60%  5 sets of 5 reps

W.O.D 15 Min Clock

  • 600M Run then remaining time AMRAP of
  • 15 x Front Squats 145/105
  • 100 x Lateral Jumps

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OLY Group:

  • Front Squat:  1RM + 15# * 65% 5 sets of 5 reps
  • Hang Snatch + OH Squat:  65% 2+1 (1), 70% 2+1 (2), 75% 1+1(3)
  • Hang Snatch High Pull:  80% 3 reps x 5 sets
  • Power Clean:  70% 3 x 3
  • Push Press: 3 x 5 @ 80%
  • 50 x AB Rollouts

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