Skill: Front Squat

4x 7 Front Squat

Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 2 Front Squats

*Sets 1-3 – 70-75% of 1-RM Clean
*Sets 4-6 – 75-80%

Metcon
Barbara
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 air squats
rest 3 min bwn rounds
Scaled reps for the barbara 16-24-32-40 or 12-18-24-32-38 reps. Choose the rep scheme that way you can perform
mostly 2-3 sets those movements. (pull ups/push up)
Score is total time of workout.

Strenght
Overhead squats 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets

Bench Press 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets

6 x
1min assault bike
5 box jump
1:1 rest

Min 1: 50 DU
Min 2: 15/12cal AB
Min 3: 15 WB 9/6kg
Min 4: 15/12cal Ski

Scaled: 12/10cal Machines & 12 WB

Every 3:00 for 21:00 (7 rounds)
10/8 cal bike (sub row)
10 single arm OH DB walking lunges 50/35
12 DB snatch 50/35

*if first round is not completed in 2:30 then scale weight of DB

3 sets:
12-15 goblet squats (heels elevated)
30-60sec wall sit
10-20m walking lunge
Rest 60-90sec

Front squat 3x5

Between sets:
5+5 1-Leg box jump
3 jump for max height

5x3
@78%
Rest 2-3min.