Front Squat: 4-4-4-4-4
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.
21-18-15-12-9-6-3 For Time:
Assault Bike or Row Calories
Extra Work (Optional):
Clean & Jerk 12x1 Every 90 Seconds
Athletes who have an established 1RM should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts.