STRENGTH
Front Squat
Test: Build to 3RM in 15:00

Record this weight, as we will be using it for the following 9 weeks

METCON
For Time:
3 Rounds
12 Alternating Hang Clusters (22.5/15)
8 Burpee Box Jump

Straight into..

1 Round
36 Alternating Hang Clusters
24 Burpee Box Jumps

Time Cap: 18:00
Goal: 15:00

SCALED
Single DB Thrusters
Burpee Box Step-ups