Thursday Nov 7th

Front Squats, every 2 minutes (12:00 total)

6 Sets,

Set #1 - 3 Reps @ 80%

Set #2 - 1 Rep @ 83%

Set #3 - 3 Reps @ 80%

Set #4 - 1 Rep @ 86%

Set #5 - 3 Reps @ 80%

Set #6 - 1 Rep @ 89%

All percentages based on your estimated 1RM Front Squat. All reps are taken from the rack

Metcon

"Odd-Object Conditioning"

3 Rounds, resting 1:00 between: (15:00 time cap)

24/18 Calorie Row

12 Front Squats (135/195, FB 155/105)

12 Single Arm Dumbbell Hang Clean and Jerks (50/35, FB is 8 reps at 70/50)

Alt each rep on DB HC&J


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