For strength today, let’s hit some heavy front squats, go for a 3RM today! Stay tight, elbows up and explode out of the bottom. Our met-con looks familiar with a 21-15-9 scheme – moderate to heavy snatches and box jumps – go fast and hard today.

Strength

Front Squat 3RM

Conditioning

21-15-9
Power Snatch (135/95)
Box Jumps (24/20)