FRONT SQUAT WAVE

A) Strength:

Front Squat Wave (3-2-1-3-2-1)

- Start at roughly 50% of 1RM

 - 2nd Wave should be heavier than the first

- Rest 2-3:00 between working sets

Beginners: Front Squat (6 x 4) adding weight if form permts

B) WOD: 

“Downtime” 

10 Min AMRAP*:

5 Clusters (Rx = 135/95, S = 115/75, 95/65, 75/55)

10 Burpee Pull-ups (Rx+ = Burpee Bar Muscle-ups)

*Spend ~7:00 getting Clusters warm before starting the clock

C) Extra Credit:

100 Banded Pull Throughs