Strength:
Front Squat: Find a 1RM with 5 sec in the bottom and 12 secs at the top
then,
Front Squat: 3×3 @ 80% of today’s 1RM (same tempo – 5 secs in bottom, 12 secs at top)
Conditioning:
10 min AMRAP:
- 5 Squat Clean (65 – 70% 1RM)
- 10 Strict Push Ups
- 200m Run, Row, or 15 cal Airdyne