Front Squat

warm up
5 40%
4 50%
3 60%
3 70%

Then

3 sets x 3 reps @80%1RM_FRONTSQ (80%)


Wod
FT cap 12'
50 wall ball
30 db hang clean and jerk 1x22,5/15
30 Pull Up
30 db hang clean and jerk 1x22,5/15
50 wall ball

Elite
1x30/22,5 kg
50 c2b

Lv1
40
30
25
30
40