Strength
1) Front Squat Clusters:
6 x 1.1.1 (20s). Rest 2:00
– Re-rack weight and rest 20s between reps.
– Try to work above 90% of 1RM.
– Beg: 5 x 5, adding.
– If you have chains use them.
2) Squat Cleans: Work up to desired work weight for metcon performing sets of 1-2 reps.

Conditioning
“Heavy Clean”
5 Rounds of:
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)
Rest 90s.

L3: (135, 95) (24, 20)
L2: (Coach Choice of Weight) (20, 15)
L1: (10 Goblet Squats) (10 Burpees)
Score = slowest split

**Training Intent**
– Strength: Remember, the goal is to work above a weight you’d normally be able to hit for a triple resting between reps. Compare to Month 3/Week 3
– Metcon: 20 total squat cleans today at 70%. These should be challenging considering your heart-rate will be elevated so use a load that will push yourself. 2:00 rest will not be full recovery but enough to sustain high level of work-output (85-90% effort). Compare to Month 3/Week 3