WARM UP 3 rounds for time of:
8 Goblet Squats, 8/6kg
8 Air Squats
Couch Stretch, 15 secs
STRENGTH Front Squat 3-3-3 (incl. specific warm up 10-8-6-3-3-3)
Use the heaviest weight you can for each set.
Rest as needed between sets.
HEAVY METCON Complete as many rounds as possible in 12 mins of:
12 Power Cleans
12 Push Press
12 Front Racked Alternating Reverse Lunges
COOL DOWN For quality:
Row / Ski Erg / Bike Calorie, 3 mins
Couch Stretch, 4 mins
Hamstring Stretch, 2 mins