Friday 6/19

1) Work up to a heavy single 2 pause clean (below and above knee) engage your lats
-hit the heavy rep 6-8 times

2) 1 Two Count pause Front Squat + 2 Front Squats (no pause)- get to a heavy set and stay there for 5-7 sets

-for the above if you feel solid do the 8 sets and 7 sets. If you are sluggish today grind through for the minimum sets

3) For total reps
3 rounds
1 Min ME Cal Row
1 Min ME Burpees to plate
1 Min ME Alt Pistols
800m run

7 minute round.

Round 2 starts at 7 and round 3 at 14 mins. If you are not back from your run you eat into your time.

4) Push Press 6 x 3 heavy across