Strength:
Front Squat: Find a 1RM with 3 sec in the bottom and 10 secs at the top
then,
Front Squat: 3×3 @ 80% of today’s 1RM (same tempo – 3 secs in bottom, 10 secs at top)
Conditioning:
Rx+
For time:
- 20 Muscle Ups
- 40 Thrusters (115/75)
Rx:
For Time:
- ME Strict Pull Ups or Ring Rows
- 50 Thrusters (95/65)
- ME Strict Pull Ups or Ring Rows
- 50 Burpees
- ME Strict Pull Ups or Ring Rows