Essentials:
A.
10min to Build Up to a 1RM Front Squat with tempo 55×1

B.
3 Sets
Extended Hollow Body Holds x 40 sec
On the 3min Marks
or
ADAPT

C.
10min AMRAP
Front Squat x 1 rep 70% of 1RM Front Squat
Burpee x 2 reps
Front Squat x 2 Reps
Burpee x 4 reps
Front Squat x 3 reps
Burpee x 6 reps
Front Squat x 4 reps
Burpee Up x 8 reps
……
Keep Repeating the sequence of increasing the Front Squat 1 rep each round and increasing the Burpee by 2 reps each round until the 10min time cap.
*Weight is taken off the rack*

Fitness:
A.
10min to Build Up to a 1RM Front Squat with tempo 55×1

B.
3 Sets
Extended Hollow Body Holds x 60 sec
On the 3min Marks
or
ADAPT

C.
10min AMRAP
Squat Clean x 1 rep 80% of 1RM Clean
Burpee x 2 reps
Squat Clean x 2 Reps
Burpee x 4 reps
Squat Clean x 3 reps
Burpee x 6 reps
Squat Clean x 4 reps
Burpee Up x 8 reps
……
Keep Repeating the sequence of increasing the Squat clean 1 rep each round and increasing the Burpee by 2 reps each round until the 10min time cap.

Performance:
A.
10min to Build Up to a 1RM Front Squat with 60lbs of Chain

B.
12min to Build Up to a 1RM Clean and Jerk From Blocks Just above the Knee

C.
10min AMRAP
Squat Clean x 1 rep 235/160
Chest to Bar x 2 reps
Squat Clean x 2 Reps
Chest to Bar x 4 reps
Squat Clean x 3 reps
Chest to Bar x 6 reps
Squat Clean x 4 reps
Chest to Bar Up x 8 reps
……
Keep Repeating the sequence of increasing the Squat clean 1 rep each round and increasing the chest to bar by 2 reps each round until the 10min time cap.