Saturday, 2/26

Warm Up

3 Rounds
6 Rev Hand Spider Lunges
12 Pause Squats
6 Plank to Squat
12 Alt Dead Bugs

Strength

Front Squat
Prep (10 minutes):
1×10 w/bar, 5-5-3-3 working up

Every 2:30 Minutes for 20 minutes (8 Rounds)
Round 1: 4 reps @ 80% 3 RM
Round 2: 4 reps @ 85% 3 RM
Round 3: 3 reps @ 90% 3 RM
Round 4: 3 reps @ 95% 3 RM
Round 5: 2 rep @ 100 % 3 RM
Round 6: 2 reps @ 105% 3 RM
Round 7: 1 rep @ 105+% 3 RM
Round 8: 1 rep @ 105+% 3 RM

Met Con

Prep (4 minutes)
2×3 DB Hang Squat Cleans+ 3 Burpees
1×3 DB Hang Squat Cleans+ 3 DB Facing Burpees

AMRAP 6 minutes
6 DB Hang Squat Clean (50s/35s)
6 DB Facing Burpees