A.
Strenght
Front Squat – Every 2.00 minutes x 6 sets
5 reps at 75% of 1RM
4 reps at 80% of 1RM
3 reps at 85% of 1RM x2 sets
2 reps at 90% of 1RM
1 rep at 95% of 1RM
B.
“Open 21.3”
For Time
15 Front Squats (45/30 Kg) 30 Toes to Bars
15 Thrusters (45/30 Kg)
Rest 1 minute
15 Front Squats (45/30 Kg) 30 Chest to Bar Pull Ups 15 Thrusters (45/30 Kg)
Rest 1 minute
15 Front Squats (45/30 Kg) 30 Bar Muscle Ups
15 Thrusters (45/30 Kg)
Time cap: 15 minutes
