Strength
Front Squat (5-3-1+)
Work Sets:
5 reps @ 67%
3 reps @ 75%
1+ reps (as many reps as possible, must be more than 1) @ 85%
Record last set (weight and # reps)
Conditioning
“Bell Hop”
Alternating EMOM 10′:
1- 200m Run
2- 5/5 DB Thrusters (single DB) (50/35 or scale to weight you can go unbroken with on each side)
Score = number of intervals (rounds) you successfully made (max = 10), record DB weight to comments