Superset

(20:00)

A) Front Squat

Find 6 RM (12:00 – 15:00)

Then

2×6 @ 90% of 6rm (5:00)

B) 3×5 Strict Chin Up OR Pull Up (weighted if needed)

METCON: (20:00)

Run 400 M

20 Thruster (RX: 95/65) (Adv: 95/65)

Run 400 M

20 Clean and Jerk (RX: 95/65) (Adv: 115/75)

Run 400 M

20 Shoulder to Overhead (RX: 95/65) (Adv: 135/95)

OPTIONAL WORK:

30:00 Bike at 60-70% of max heart rate