1.) Front Squats: 1X8 @ 70%, 1X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 seconds EXACTLY
2.) WOD
For time
75 Pullup
EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%
*Rest 2 minutes
For time
75 Lateral Burpee
EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%
>Notes: Both of these pieces have a 7 minute time cap. Burpees should be performed with a lateral jump over the barbell.