Strength
Front squat – positional
“10 second squats”
1×1 @heavy but perfect
Then
6×3 @ smooth weight
Conditioning
AMRAP 2:00
9 thruster 52.5/35
9 C2B pull up / chin over bar
Rest 1:30
AMRAP x 2:00
15 Thruster
15 C2B
Rest 1:30
AMRAP x 2:00
21 Thruster
21 C2B pull up
