Saturday, 1/8

Warm Up

3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Jump Squats

6 Dolphin Push Ups

Strength

Front Squats (18 Minutes)
Prep (6 Minutes)
1×10 w/bar
3×5 working up

Work
In 12 minutes, Build to 3 RM

Met Con

Prep (5 min)
3x:30 Row+3 DB Hang Snatch+3 DB Front Squats

For Time (12 min Cap)
Row 45 Cals
15-12-9-6-3
DB Hang Power Snatch (50/35s)
DB Front Squats