Front Squat
4 sets of 2 @ 80% of your 1RM Front Squat. Explosive Bounce. Level load across all sets. Linear progression each week. Target a 10kg increase each week if your working sets are above 120kg. Target a 5kg increase each week if your working sets are below 120kg.
WOD:
90 sec all out row for distance
90 sec rest
90 sec all out dbl unders
90 sec rest
90 sec all out burpees
90 sec rest
x 2 rounds