Wednesday

Strength

A. Front Squat - build to 5RM: One Set every 2 min for 12 min

F: 8RM; 30x1 tempo Front Squat or DB Goblet Squat
P/S: Build to a tough set of 5 reps

Conditioning

B. “Macho Man”
Every minute perform: 3x Power Clean + 3x Front Squat + 3x Shoulder to Overhead
*if you miss a round rest the next round. Goal is 10 rounds total in the 15 min Cap

F: with 2DB's, 5x Hang Power Clean + 5x Squat + 5x PPr
P: 115/75
S: 135/95