Similar to Tuesday’s shoulder press, find 3 heavy working sets of 5 front squats (increasing weight between those working sets, but not huge jumps)
Then, you will pair up in teams of 2 for the metcon. Partner A starts the AMRAP and continues cycling through for 60 seconds. At the 1 minute mark, Partner B steps in and continues the AMRAP for 60 seconds. (note: they do not start with 10 box jump overs, they start wherever Partner A left off) Continue in this fashion (alternating 1 minute of work each) until the 12 minutes is up. Your score is total number of rounds as a team.
Box jump overs do not need full hip/knee extension on top of the box. You may jump completely over the box or pause on top and hop over.
5, 5, 5 Front Squat
AMRAP in 12 minutes in teams of 2:
8 box jump overs, 24/20″
10 hang power cleans, 105/70#
12 lateral burpees over bar