TUESDAY

A. Group Warm up (8 min on the clock)

8 min

8 cal assault bike

8 front squats (w empty bar)

8 push ups w h/r

B. Strength (15 minutes)

Front squats 3 warm up sets

3 @ 50%

3 @ 60 %

3 @ 70%

Then 3/3/3 last set challenging but not a 3 RM

Rest 2 min

Hang squat snatch

3 warm up sets

3 @ 50%

3 @ 60 %

3 @ 70%

3 x 3 @ 80% (same weight)

Work on speed under the bar and foot position

C. METCON

5 RDS:

7 FRONT SQUATS 135/95 RX+ 155/115

10 burpees over the bar

200 meter run

D. Cool down

10 min on air dyne easy pace