Strength/Skill:
Every 90 sec for 8 Rounds
Clean Extension + Clean High Pull @ 95% Clean & Jerk Max
Metcon:
Row 500m
10 Front Squats 135/95lb
Row 400m
11 Front Squats 155/105lb
Row 300m
12 Front Squats 185/125lb
Row 200m
13 Front Squats 205/145lb
Row 100m
-Reset rower to zero each round
-Front Squats are from the ground
Accessory Work:
5 Rounds
20 Alt. DB Curls
10 DB Side Raises
10 DB Front Raises
Mobility:
4 min Partner Quad Smash, per side
