Part 1:
For Time:
400 M Run
30 Wall Balls
20 Burpees
10 Power Cleans (165/105)
*9 Minute Cap
*SPRINT
Part 2:
6 Sets
1 (5 second) Pause Front Squat + 1 (3 second) Pause Front Squat
*If you were here last Thursday, aim to get all 6 sets done at your heaviest 5 second Pause Squat
4 x 3
3 x 2
3 x 1
Front Squat
*Record heavist of each rep count
*If you Front Squatted at Olympic Lifting class yesterday, you will do:
5 x 7
Front Squat
*Focus on perfect form and speed, not max load