1) Front Squat:
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps
Set 4: 1 rep

(heavy weight with good mechanics – elbows up, shoulder back, don’t let pelvis rotate under in bottom position, don’t let upper back round)

2) “Fran”
21 – 15 – 9
Thrusters (95/65lbs)
Pull Ups

3) 4 rounds:
Run 400m
rest 3 minutes