Mobilize, then:
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
Time to show off your leg strength after 6 weeks of Front Squat progressions!
B.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Power Clean @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean High Pull + Power Clean @ 70-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean @ 75-80%
C.
Six sets of:
1 Strict Pull Up + 2 Strict Toes-to-Bar + 3 Kipping/Butterfly Pull-Ups + 4 Toes-to-Bar
Rest 60 seconds
D.
For time:
25 Thrusters (95/65 lbs)
100 Double-Unders
25 Thrusters (95/65 lbs)