Fitness

A.  Front Squats – 3 x 8

B.  5 Rounds AFAP

10 x Wallballs

15 x Russian Swings

20 x Sit-ups

Performance  

A.  Front Squats – 5 x 5 w/2 Min Rest 

B.  5 Rounds AFAP

12 x Front Squats @ 95lb/65lb

9 x Power Snatches @ 95lb/65lb 

6 x Push Jerks @ 95lb/65lb 

Sport 

A.  Front Squats – 5 x 5 w/2 Min Rest 

B.  5 Rounds AFAP 

9 x Squat Cleans @ 155lb/105lb 

6 x Power Snatches @ 155lb/105lb 

3 x Push Jerks @ 155lb/105lb 

Optional Accessory 

Conditioning 

1 Round AFAP 

100 x Double-unders 

75 x Wallballs 

50 x American Swings 

25 x Burpees 

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