| Lower Strength (25:00) |
| Thruster: (12:00) |
| *Taking your 5RM, perform: |
| 10 @ 70% of that 5RM — 8 @ 75% of that 5RM — 6 @ 80% of that 5RM |
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| — IF YOU DID NOT DO 5RM LAST WEEK, FIND A 5RM THIS WEEK |
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|
| Straight Into… Front Squat (from rack) (13:00) |
| 5 @ 65% — 5 @ 70% — Max Reps @ 75% , but stop at 12 reps if you get there |
|
| METCON: (15:00) |
| 3 Rounds: |
| 50 Double Unders |
| 10 Front Rack Step Back Lunge (RX: @ 35% of Front Squat 1RM) (6 ea leg) |
| 50 Double Unders |
| 10 Barbell Strict Press (RX: Same weight as lunges) |
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| OPTIONAL WORK: |
| Snatch Pulls 3×3 @ 100% of Snatch 1rm |
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| OPTIONAL WORK: |
| Every 5:00 x 4: |
| 16 Pistols — Then, Zone 2 pace on any machine |
