WEIGHTLIFTING:
Front Squat
1 X 5 @ 75%,
1 X 3 @ 85%
1 X ME @ 95%
*Rest 2-min between sets
PARTNER METCON:
With a running clock…
3 Rounds
10 Any Snatch @ 115 lb / 80 lb
20 Over Head Squat @ 115 lb /80 lb
30 Box Jump Overs @ 24 in / 20 in (no rebounding – step overs are acceptable)
Then…
40 Muscle-Ups (Ring or Bar)
Then…
12:00 AMRAP
18 Any Snatch @ 115 lb/ 80lb
15 Over Head Squat @ 115 lb/80 lb
21 Box Jump Overs @ 24 in / 20 in (no rebounding – step overs are acceptable)
Rx+: 155 lb / 105 lb