Strength:
Fitness:
Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Single Arm Trap 3 Raise x 8-10 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Performance:
In six sets or less, build to a 1RM Front Squat
MetCon:
Fitness:
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 x Wall Balls
20 x Pull-Ups
20 x Burpees
Performance:
“20-Minute Work Capacity Test”
(aka, “Sage at 20″)
As many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-ups
20 Burpees