Strength
Clean + Front Squat + Thruster (20 Min to Go Heavy )
As an unbroken complex:
Full Clean
Front Squat
Thruster
Then
3 x 1 Min Double Dumbbell Overhead Hold
Rest as needed between Sets
Metcon
4 Rounds
3 Min AMRAP
6 Pull Ups
8 Front Squats
Rest 2 minutes between AMRAPs
RX Men: 95#
RX Women: 65#
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