Lifting
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 Mins between sets.
Time remaining
3RM Power Clean **shouldn’t be touch & Go
CrossFit
Amrap 18 Mins - Ascending Ladder
2-4-6-8-10 etc…..
Toes 2 bar
HSPU / DB Shoulder 2 Oh
Sumo Deadlift High Pull 40/25kg
Power Snatch ** Same bar
