Today’s strength and conditioning are done in teams of 3 athletes. First you’ll have 10 total minutes to find a 5RM front squat from the racks. Work quickly and get everyone through. Your first score is the total poundage of all 3 lifters.
After strength, there is time to setup your conditioning stations. Athlete A will run 200m and come in to relieve Athlete B who is doing wall balls. Athlete B relieves Athlete C who is doing toes to bar. Your score for conditioning is the total amount of wall balls and toes to bar added up together.
Teams will have 2 scores: one from strength and one from conditioning.
Strength
In teams of 3, establish a 5RM Front Squat
Conditioning
AMRAP in 12 minutes in same team of 3:
run 200m
wall balls, 20/14#
toes to bar
