11.10.14 – 1Rm FS and 20MinMetCon

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