Strength
Front Squat
Performance: Wendler 5-3-1
- 70% x 3
- 80% x 3
- 90% x 3+
If you feel good, shoot for as many reps as possible on the last set. If you feel run down, stop at 3.
Fitness:
- 3 x 2-4 @ 32X1
Conditioning
Complete as many reps as possible in 17:00 of:
- 8 Calorie Row or Bike
- 8 Dumbbell Thrusters (35/25)
- 8 Calorie Row or Bike
- 8 Burpees
Optional Independent Work
Every minute, on the minute, for 8:00:
- 3 Squats Cleans @ 60-80%
3 Sets:
- 30s of Alternating Pistols
- 8 Barbell Good Mornings
- 8-12 Single Leg Calf Raises