Front Squat
16 Minutes to Build to a heavy
1 Rep Max
*Rest 2:00 between sets
Metcon
EMOM x 8 minutes
A- 8 Front squat 60/45kg
B- 12 Single arm OH DB step back lunge AHAP (6 each leg) 25/20kg
*REST 3:00
EMOM x 8 minutes
A- 16 Deadlift 60/45kg
B- 12 SIngle arm DB Hang squat clean: (6 each leg) 25/20kg
*Rest 3:00
6 Minute ascending AMRAP 2.4.6.810.12….
Thruster 60/45kg
Bar-facing burpee
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