Strength:
- Multiple pause Front Squat 1RM. Rest 2:00
- Pause 1 count below parallel
- Pause 1 count above parallel
- should take 8-10 sets working up to your 1 RM
- Warm up Power Cleans for Metcon
- Above desired Metcon weight
Then:
5 cycles of 3:00 AMRAP of:
3 power cleans (135,95)
6 push ups
9 air squats
Rest 1:00