Strength


1 Front Squat with a pause + 4 Front Squats 
6 sets build up in load 
18 minutes


Metcon


800m run
30 Thrusters
400m run
20 Thrusters

Fitness: 75/55
Performance: 95/65
Open: 115/75

15 minute cap

Athletes:
 This is the first week of our FS cycle, position is very important at this point in the cycle.  You are only as strong as your weakest position.  For the second piece choose a load that you can move aggressively.  The workout should be completed around 12 minutes. 


Drive


Every 2 minutes for 8 minutes
10 DB Z Press
20 Med Ball Squat Clean
 
Every 2 minutes for 8 minutes
10 Ring rows 
10 DB Deadlifts 
Max Russian Twists 

Every 2 minutes for 8 minutes 
10 Burpees 
Max Single Arm Clean and Press (switch every 5)