BUY IN
Front Squat
Every 2 min 30 sec x 6 rounds
2 x 2 reps @ 85% 1RM
2 x 2 reps @ 90% 1RM
2 x 1 rep @ 95% 1RM
Every 2 min 30 sec x 6 rounds
2 x 2 reps @ 85% 1RM
2 x 2 reps @ 90% 1RM
2 x 1 rep @ 95% 1RM
WOD
3 x 6-minute rounds for max reps/station:
From 0:00-3:00:
run 400 meters then HSPU
From 3:00-4:00:
35/20 dumbbell push jerks
From 4:00-5:00:
pull-ups
From 5:00-6:00:
35/20 dumbbell hang squat cleans
Rest 2 minutes between rounds.
CASH OUT
n/a
3 x 6-minute rounds for max reps/station:
From 0:00-3:00:
run 400 meters then HSPU
From 3:00-4:00:
35/20 dumbbell push jerks
From 4:00-5:00:
pull-ups
From 5:00-6:00:
35/20 dumbbell hang squat cleans
Rest 2 minutes between rounds.
CASH OUT
n/a
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