FRONT SQUAT 1RM & "FULL SPEED"

A) Strength:

1) Front Squat 1RM
- Build over the course of 8-10 sets
- Rest 2:00-3:00 between heavier sets
- Beginners: Work up to a moderate set of 5 or work technique w/ the Goblet Squat

2) Metcon Prep:

2 Rounds at "Game Speed" of:

4 Power Cleans
4 Bar Facing Burpees
Rest 60s + add weight to bar if needed

B) WOD:

"Full Speed"

For Time: (9:00 Cap)

21-15-9

Power Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)
Bar Facing Burpees (S = Regular Burpees)

C) Extra Credit:

1a) Dimel Deadlifts @ 30% of Deadlift (3 x 30). Rest 30s
1b) Hollow Rocks (3 x 15-30). Rest 30s