11/29/2019

Front Squat (Build to 3RM Front Squat)
Front Squat (3 x 1-2 reps at your 3RM weight)
Sumo Squat (5 x 6; all heavy)
Metcon (AMRAP – Rounds)
EMOM x 21
min 1:
20 Air Squats
10 Box Jumps

min 2:
10 Burpee Box Jump Over

min 3:
10 Cal Assault Bike

Metcon
Optional Strength
Snatch – 6 x 1; all heavy
Snatch Balance + OH Squat – 6 x 1+2
Behind the Neck Push Press – 7 x 4
Banded Snatch Grip Deadlift – 5 x 3-5