Push/Pull
front squat
- warm up : increasing weight, up to 80%
- 3 x 3 : tempo front squat (3/2/1)
- wave 1 :
- 5 @ 80%
- 3 @85%
- 1 @ 90%
- wave 2
- 5 @ 83%
- 3 @ 87%
- 1 @ 90+%
for time: (16-min)
5 rounds
- 6 hang power clean
- 9 thrusters
- 12 burpees over bar
floLEVELs:
- level 1 (75/55)
- level 2 (95/65)
- level 3 (115/75)