Front squat
Strength
Front squat 3-3-3 85% of 1rm
Conditioning
For time Cap 30
50 toes to bar
run 400m
20 bar hop burpees
20 front squats 40/30
50 straight leg sit ups
run 400m
20 bar hop burpees
20 front squats
50 abmat sit ups
run 400m
20 bar hop burpees
20 front squats
