Front Squat Pause; Power clean; Push Ups; Air Squats

Strength:

  1. Multiple pause Front Squat 1RM. Rest 2:00
    1. Pause 1 count below parallel
    2. Pause 1 count above parallel
    3. should take 8-10 sets working up to your 1 RM
  2. Warm up Power Cleans for Metcon
    1. 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

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