Strength & Conditioning: 23 Sept 2015


A: 12 minutes to work up to a heavy double on the front squat from the rack. This does not need to be a 2RM. Just working up to a heavy effort for the day. Clients should keep one rep in the tank. Maybe closer to a 3RM but only done 2 times on the final working set. Clients should avoid failing on this attempt.

B: FS Clusters Every 2 minutes, for 16 minutes (8 sets): Front Squats starting with a full clean. x 2.2.2 (rest 5-7 seconds between doubles) Build in load over the course of the eight sets.


8 min AMRAP (18/12)
6 Ball Slams
6 Toes to Bar