Heavy Front Squats/Hang Squat Cleans/METCON x 2

Front Squat
80kg,100kg,110kg,120kg, 130kg(F)

Hang Squat Clean
60kg,70kg,80kg,90kg,100kg

Front Squat
80kg,100kg,110kg,115kg

rest 3 hours

7 Rounds for time:

• 3 Power Cleans @ 92.5kg
• 10 Ring Press ups

07:45

rest 15 mins

For time

• Run 800m to start
• 3 Rounds of:
• 15 Double Unders
• 15 H/R Press ups
• 15 Box jumps 24"
• Run 800m to finish

08:33 Rxd