January 13, 2017

A. Tempo Front Squat: 6 x 4
4 seconds down, 1 second pause, fast up. Build across the 6 sets, as long as proper positions are maintained.

B. 15 mins on the clock:
11.3
5 min AMRAP
Squat Clean (165/110)
Jerk (165/110)
These can be squat clean thrusters, squat clean and jerk, clean+front squat+jerk, etc. You just need to pass through the full squat and move the bar overhead

Rest 3 mins

12.1
7 min AMRAP
Burpees