Strength
Front Squat (30 Min)
Prep: 1×5 w/ bar, 3×5 working up
Work: 4×5 at same weight
Met Con
Prep:
1×5 Strict Press w/bar
3×5 Thrusters working up+ :15 Bike (increase pace each round)
Work:
In teams of 4
10 Thrusters (heavy)
20 Cals (bike)
30 Wall Ball
20 Thrusters (medium)
20 Cals (bike)
20 Wall Ball
30 Thrusters (light)
20 Cals (bike)
10 Wall Ball
M: 155/115/95, 135/95/75, 95/75/55, 75/55/45, W:103/78/63, 93/63/53, 63/53/45, 53/45/35
