front squat
10 minutes to find a 3RM
then do 3 sets of 3 at 90% of today’s 3RM
as many unbroken rounds of the following complex in 10 minutes
using one barbell loaded at 155/115
3 hang power clean
3 shoulder to overhead
3 front squat
Refinery
Before class
muscle clean heavy single
After class
GHD sit ups – 30-50 reps