Strength

20 minutes to establish a 1RM Front Squat.

 

Conditioning

4 rounds for total working time of:

50 KB Swings 24/16kg
15 Thrusters 45/32.5kg

Rest 2min rest between rounds

 

SQUAD C – Compitition club

28min Time cap

4 rounds for total time of:

Row 500m

15 Thrusters 45/32.5kg

*Rest 1:1

Then with remaining time in the 28min establish a 1RM Front Squat.