PERFORMANCE:

A. Front Squat – Build to a Solid 3 In 12 min ( only 1-2 tough efforts MAX here)
B. EMOM x 8 Min : 2-3 TnG High Hang Squat Clean  ( Light/Mod load-  Pull Under Bar FAST)
C. Squat Clean – Build to a MFD Single in 12 min
# Today's Lifting is all about setting up well for Squat Clean MFD 
 +
SPRINT For time:
200 Meter Ski
400 Meter Row
100'' DB Front Rack Lunges @ 45/35#
600 Meter Bike


FITNESS:
A. EMOM x 8 Min : 2-3 TnG High Hang Squat Clean ( Light/Mod load-  Pull Under Bar FAST)

B. Front Squat – Build to a Solid 3 in 10 min (only 1-2 tough efforts)
C. Squat Clean – Build to a MFD Single in 12 min

+

SPRINT For time:

200 Meter Ski

400 Meter Row
100'' DB Front Rack Lunges @ 40/25#
600 Meter Bike

 
Notes:

- Today's Lifting is all about setting up well for Squat Clean MFD . Keep Heavy sets of Front Squats at 2 max .

The breathing piece is a High Powered SPRINT! 





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