5 sets of:
1 Pause Front Squat* + 2 Front Squats
*Hold for 4 seconds at bottom
For Time:
50 Dubs/150
50 KBS (35/55)
50 Thrusters (55/75)
—–Rest 1 minute—–then:
5 Rds
10 Power Snatches (55/75)
10 GHD
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Oly (6am)
A) Cleans Only: 70/6, 75/5, 80/4, 85/3, 90/2, 95/1, 80/1*9 sets
B) Jerk From Rack: 60/3, 70/3, 75/2, 80-85/2*4 sets
C) Jerk Drives: 85-90/5*3 sets
Strength:
A) Weighted Chinup: 3×5
B) Med Ball GHD Situp: 3×10
