Strength:
Front Squat: Find a 1RM with 7 sec in the bottom and 15 secs at the top
then,
Front Squat: 3×3 @ 85% of today’s 1RM (same tempo – 7 secs in bottom, 15 secs at top)
Conditioning:
10 min AMRAP:
RX+
- 1 Legless Rope Climb
- 3 Squat Snatches (135/95)
- 5 HSPU
RX:
- 3 Rope Climbs, 10 Pull Ups, or 10 Ring Rows
- 10 OHS (115/75)
- 10 Burpees