Start off with 3 moderate sets of 10 on the front squat. Start at 50-60% 1RM and work your way up on each set recording your best effort.  Our met-con is an ascending ladder, climb as high as possible adding 1 rep per movement  each round.

Front Squat

10,10,10

Conditioning

AMRAP in 10 minutes

1 Hang Power Clean (95/65)

1 Thruster (95/65)

1 Pull-up

2,2,2,3,3,3,4,4,4,