Strength 

• Front Squat

8 Sets (new set every 1:30)

1 Front Squat

Start around 65% and work up to 90% over the course of the 8 sets.

If competing in Quarterfinals, only work up to 75-80%.

Metcon 

4 Sets

12/10 Calorie Row

9 Lateral Burpee Over Rower/bar 

3 Power Snatch (135/95)

*Rest 2 minutes between sets.