Fitness
Front Squat
3-3-3-3-3
Rest 2 minutes between sets
For time:
150-120-90-60-30 SU
Between each set 10 burpees and finish with 10 burpees
Performance
Front Squat
3-3-3-3-3
Rest 2 minutes between sets
For time:
50-40-30-20-10 DU
Between each set 10 burpees and finish with 10 burpees
Sport
5 sets of complex:
Squat clean x 1 + hurdle jump x 2
For time:
400 m run + 8 MU
300 m run + 6 MU
200 m run + 4 MU
100 m run + 2 MU
