Growth & Development

A. Front Squat build to a heavy set of 2 for the day 10:00 max time

B. Front Squat 80% of above 3 x 2 reps

C.  5 sets

:30 seconds Front squat 65/45 or Goblet squat

:30 rest

:30 seconds Assault bike SPRINT keep the RPM up past 60

:30  rest

:30 seconds Slam ball

:30 rest

:30 seconds burpee

:30 rest

 

Performance

A. Build to a heavy Hang clean + Front squat + Jerk every 2:00 add weight and attempt ( no more than 6 attempts, so start at a heavier weight)

B.  30 Hang Clean  95/65 in sets of 5  (max time 4:00) STOP IF YOU DO NOT FINISH

Every 5 reps 15 unbroken wallball  20/14

+ 4:00 rest

C. Amrap 4:00

12 Deadlift

9 hang clean

6 shoulder to overhead 135/95 …. 115/75

+ 4:00 rest

Amrap 4:00

5 hang snatch 95/65

30 double under

5 lateral burpee

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