CrossFit

5×2 Pause Front Squats (3 sec count at the bottom of each rep, heaviest possible)

*Rest 60sec

Then…

  • 800m Run
  • 20 KB Plank Pull Thru’s
  • 20 Thrusters(65/95)
  • 500m Row
  • 400m Run
  • 10 KB Plank Pull Thru’s
  • 10 Thrusters(65/95)
  • 500m Row

Prep

  • CLEAN AND JERK
  • SNATCH