Strength-

5 Sets

5 Tempo Front Squat @8.5+/10 RPE

Rest 2 minutes between sets.

*Tempo is 24X2 (2 seconds down, 4 second pause, explode up, 2 second pause)

**Find a tough working load at this tempo and rep range by the last set.

Metcon-

AMRAP 12 Minutes

3 Squat Snatch (115/75)

6 Overhead Squats (115/75)

9 Bar Facing Burpees