E3MOM: Front Squats: 5@60%
5@70%
AMRAP 80%.
+
With a partner alternate 10 sets of:
3 hang power cleans
2 front rack reverse lunges
1 shoulder to overhead
Run 200m.
Choose the heaviest weight you can handle with out dropping the barbell.
Bonus work:
1 legless rope climb
3 deficit HSPU
6 pistols
x3
( sub rope with legs or knotted rope, HSPU negatives and 1 legged squats to a box if needed)
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