10.17.19

Strength

Front Squat

3×3 @80+%

Squat Clean

3×3 @80+%

-based off your 1rep max squat clean or 65-70% of your Front Squat

Metcon

For time:

21-15-9

Front Squats 155/105

Ring dips

Scale

135/95

Banded or box dip