A) 7×3 front squat. Go every 2 minutes. 3 second pause on 1st rep
*Last week of these, so challenge yourself to go heavier.
B) For time:
alternating db snatch (70/50lb)-burpee box jump
*Db snatches are total reps so some rounds you will do an uneven number on each side.
A) For time:
50 pullups (or ring rows)
50 single arm db hang clean and press (50/35lb)
*Switch arms every 5 reps with dumbbell
Rest 5-10 minutes
B) 3 rounds for time of :
Row 500m-30 lateral hops over erg