Front 2 Back

Strength

E4M12M

7 Front Squats, immediately into
13 Back Squats
*start @ 50% 1RM Front Squat, build

MetCon

3 rounds of 3min on, 2min off

FITNESS
3 rounds of 3min on, 2min off
Rd1:
5 Power Cleans 75/55
5 Burpees

Rd2:
5 Power Cleans 85/60
5 Burpees over the Bar

Rd3:
5 Power Cleans 95/65
5 Burpee Step Ups 24/20

PERF / COMP
3 rounds of 3min on, 2min off
Rd1:
10 Power Cleans 95/65
10 Burpees

Rd2:
10 Power Cleans 135/95
10 Burpees over the Bar

Rd3:
10 Power Cleans 185/125
10 Burpee Box Jumps 24/20