A. front squat @ 30X0 X 5-3-1-1; rest as needed for max single
rest 8 minutes b/t ‘a’ and ‘b’
B. one set of AMRAP front squats @ 30X0 @ 85%
C. row 2,000 meters for time
Performance
A. work to a 1RM weighted pull-up (pronated)
B. work to a 1 RM close grip bench press
C. run 3k for time
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