A) Strength:
1) Front Squat: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– Beginner: 5 x 5, adding weight if form permits

2) DB Power Clean + DB Thrusters: 3 x 2 + 2 warming up for the Metcon. Rest 90s.
– this should be done at a FAST pace to prepare the lungs for the Metcon.

B) ”Freshmen V2”
AMRAP 7:
7 DB Power Cleans (50, 35)
7 DB Thrusters (50, 35)

L3: (40, 30)
L2: (30, 20)
L1: (25, 15)

C) EXTRA CREDIT
Single Leg DB RDLs w. support: 4 x 6 ea. Rest 30s.
*Between sets complete 15 Standing Banded Ab Pulldowns

Barbell Club meets at 6:30