Strength: 12 minutes
Front Squat 3×2 with 50% of 4RM load
*NOTES: If the athlete did not perform last week’s 4RM, simply use a very light weight.
Conditioning: TIME CAP 8:00
15-12-9 For Time:
Clean & Jerk, 135#/95#
Chest-to-Bar Pull Up
*NOTES: Scale for intensity. This isn’t one to grind out.
– BB Roll Outs [4×7-10] or GHD Sit Ups [4×10-20]