Strength
1) Speed Front Squats: 8 x 2 @80%, every 60s.
*If you have access to chains or bands use 60%
*Beginner: 5 x 5 at a moderate load or Goblet Squat 4 x 8. Rest 90s.
2) Squat Clean Thruster: Work slightly above desired metcon weight. Rest as needed between sets.
Metcon
“Green Light”
For time:
15-12-9
Squat Clean Thrusters (135, 95)
Burpee Box Jumps (24, 20)
Rx+:(155, 105) (30, 24)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
8:00 Cap