Part A – Not for time work on Front Squats, increasing weight to a good working level the do a couple of rounds at that level.
- 5 x Front Squats
Part B – For time complete 4 rounds of:
- 5 x Hanging Cleans @ 45kg
- 5 x Shoulder to Overhead @ 45kg
- 5 x Burpees
Part C – Perform 3 rounds of:
- 3 x Weighted Pronated Grip Pullups (Chinups) with Narrow Grip @ 15kg
- Rest 30 seconds
- 10 x TRX Reverse Rows
- Rest 60 seconds
Results: For Front Squats, 30kg, 40kg, 50kg, 55kg, 60kg, 60kg, 60kg. Part B took 3:47.