Front Squat
Set 1 – 6 reps @ 60%
Set 2 – 6 reps @ 65%
Set 3 – 3 reps @ 70%
Set 4 – 3 reps @ 75%
Set 5 – 2 reps @ 80%
Set 6 – 2 reps @ 80%
WOD
On a 16 minute clock:
Minutes 0-9:
1-2-3-4-5-6-7-8-9-10 Reps for Time:Bar Facing BurpeeBarbell Thruster @ 95/65 lbs
Time Cap: 8 minutes
Minites 9-16:
1 Snatch @ 80-85%
7 minutes to build to Squat Snatch @ 80-85%
*The goal is to get at least 3-4 Working sets during the 7min window
*Extra Credit Muscle Up Training:
Benchmark Test:
100 Double Unders
--rest exactly 20 seconds
AMRAP Unbroken Ring Muscle Ups (20 rep cap)
-- rest 1 minute--
AMRAP Unbroken Bar Muscle Ups (20 rep cap)