180730

Strength/Skill:

5 Sets: 1 Tempo Paused Front Squat (3s down, 3s pause) + 2 Front Squats @85% of tested 1RM

Metcon:

For time:
50 AMSU
9 Deadlifts - 7 Hang Squat Cleans - 5 Shoulder to OH 135/95
30 AMSU
12 Deadlifts - 9 Hang Squat Cleans - 6 Shoulder to OH 115/75
10 AMSU
15 Deadlifts - 12 Hang Squat Cleans - 9 Shoulder to OH 95/65

Before you go:

5 Rounds:
250/200m Row
Rest 90s

Eric Bickerstaffe