Front Squat 3x5 at 50% 1RM
Rest as needed between sets.
Take this weight into your lowest
receiving position (below parallel) for a heavy "clean", exercising your
full range of motion.
Then:
Front Squat 3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Then:
"Dirty Thirty"
For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 53/35 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders
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