STRENGTH
5 SETS OF 2 PAUSE FRONT SQUATS
BUILDING
PAUSE FOR :03 AT BOTTOM OF EACH REP
CONDITIONING
10 RFT
3 POWER CLEANS
3 SHOULDER TO OH
3 FRONT SQUATS
RX - #155/105 INTERMEDIATE - #115/75
Warmup:
1:00 Updowns
8 Inchworms w/ pushups
20 bench dips
A. Strict Press
4 x 12
A2. Paloff Press
4 x 8/8
B. Upper
3 supersets:
12/12 Lying Alt DB floor Press
5/5 DB alt. T press
10 lateral raise