Warm-up
 
Weightlifting
Fit: Deadlift (3×5 – Add 10lbs from last)
 or
Wend: Deadlift (“Deadlift 5-5-5+ 65%-75%-85% Wendler Max”)
 
Metcon – 20 Min Cap
60 Double Unders (120 SU)
30 Front Squats RX+135/95# – RX 105/75
60 Double Unders (120 SU)
20 Front Squats RX+ 135/95# – RX 105/75
60 Double Unders (120 SU)
10 Front Squats RX+ 135/95# – RX 105/75

– FS Clean From Floor

-Weight for Front Squat should be difficult but get at least 15 Reps 1st set.

 
or
 
Scale: Metcon (Time)
60 Single Unders
15 Front Squats
60 Single Unders
10 Front Squats
60 Single Unders
5 Front Squats

 
– FS: Clean From Floor

-Weight for Front Squat should be difficult but get at least 15 Reps 1st set.

 

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