Strength

FRONT SQUAT CLUSTER SETS

3 x 3.2.1 (15s). Rest 3:00
– Perform 3 heavy sets of 3 reps + re-rack and rest 15s, 2 reps + re-rack and rest 15s and so on with roughly 80-85% of 1RM if known.
– Take 3-4 sets to build in weight perform sets of 6.

Metcon

“REDLINE”

3 RFT:
10 Power Cleans (155/105)
20 Lateral Burpees Over The Bar
– Goal: Max effort today on this one. Power cleans should be heavy and done as fast singles or 2-3 reps touch n go.

TIME CAP = 9:00

Accessory Work 

SINGLE LEG GLUTE HIP THRUST – FOOT ELEVATED ON A BENCH

3 x 8-10 each. Rest 60s.