Find three heavy sets of 5 front squat which will help you warm up for the metcon. The metcon starts with 115/75 for the set of 20 cleans, but then increases in weight. You’ll be in charge of loading your own bar. If you cannot do 185/125# cleans, then scale accordingly to have 4 different weights where the ending weight is about 75% or less of your 1RM. These are all full cleans.
Strength
Front Squat 5, 5, 5
Conditioning
For time:
20-15-10-5
Clean*
Burpees over bar
*round of 20 – 115/75
round of 15 – 135/95
round of 10 – 155/105
round of 5 – 185/125
