Strength:

Work up to 50-60% of a 1 Rep Max of your front squat

then

Attempt 20 unbroken front squats, as heavy as possible!

WOD:

5 Minute AMRAP

200m run

10 thrusters (95/65)

10 chest-to-bar pull-ups

Rest 2 Minutes then:

7 Minute AMRAP

200m run

10 thrusters (95/65)

10 chest-to-bar pull-ups

IMG_6340 rc crop