Warm Up:
2 Rounds of:
- 10-15 squat therapy against wall
- 10-15 squat with band around knee
Strength: Front Squat 3RM
4-5 Warm-up Sets
L1: 5-5-5 at same weight for each work set
L2/3: 3-3-3 increasing weight with each work set to 3RM
Metcon
5 Rounds:
- 15 Thrusters @ 45-50 of 3RM Push-Press
- 15 Box Jumps
- Rest 60 seconds
