Warm Up: 2 Rounds of:

  • 10-15 squat therapy against wall
  • 10-15 squat with band around knee

Strength: Front Squat 3RM 4-5 Warm-up Sets L1: 5-5-5  at same weight for each work set L2/3: 3-3-3 increasing weight with each work set to 3RM

Metcon 5 Rounds:

  • 15 Thrusters @ 45-50 of 3RM Push-Press
  • 15 Box Jumps
  • Rest 60 seconds

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