Strength / Skill
Front Squat
% based on 1rm less 10%
12 x 50% no more than 1 min rest
10 x 60% no more than 1 min rest
8 x 70% no more than 1 min rest
6 x 80% no rest and go immediately to
12 squat jumps
rest no more than 2 minutes then
12 x 70%
Prep Work
In Station:
empty bar - 5x muscle cleans + 5 strict press
5sets - build load - 1 hang clean + 1 jerk then, 1 power clean + 1 jerk
3 sets 1 halting deadlift + finish (add load)
Benchmark
GRACE
For Time:
30 Clean and Jerks (135/95)
