A.
Front Squat @ 2x1x1 (2 second descent, 1 second hold in bottom, 1 second ascent)
12 Minutes to Establish a 1RM
B.
PERFORMANCE / ATHLETE
Every 90s for 12 Minutes (8 Sets):
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat (155/105)
C.
1 8-Round Tabata on Assault Bike
The idea is to pick one workout or the other depending on your preference. If you're really ambitious, you can do both.
For Time: 20 Down To 1 KB Snatches @ 70lb
* 50ft Yoke Carry @ 3 x BW, between each set of snatches *
Scale as needed. All movements need to be unbroken. Total of 210 KB snatches.
*Workout credit: HybridAthletics.com*