STRENGTH

Front squat:

1RM TEST

10-15 reps barbell only
5-8 reps @ up to 50%
5 reps @ 50%
3 reps @ 60%
2 speed reps @ 70%
1 rep @ 80%
1 rep @ 90%
1 rep @ 95%
1 rep @ 100%+

rest 2 min between sets

METCON

METCON-4 ROUNDS FOR TIME (CAP= 12 MIN)

12 Single KB/DB snatch (24/16 kg)
12 Sit ups
9/9 Single KB/DB squat
12 Sit ups