Strength

5 set of 1 Squat Clean + 2 Front Squat @ 60% of Front Squat 1RM (3 second pause at the bottom of each rep)

METCON

For Time: level 1, 2

50 Wall Ball (20/14, 14/8)

200m Run

40 Wall Ball

400m Run

30 Wall Ball

600m Run

20 Wall Ball

800m Run

10 Wall Ball

1000m Run

unknown