A. Every 3 minutes, for 12 minutes (4 sets):
Front Squat
*Set 1 – 3 reps @ 85%
*Set 2 – 2 reps @ 90%
*Set 3 – 1 reps @ 95%
*Set 4 – 1+ reps @ 95+%
On set 4 aim is to perform max reps at 95%+
B. Every 3 minutes, for 15 minutes (5 sets), complete the following as quickly as possible:
6 Push Press @75-80%
8 TTB
90m Sprint
*The goal of these sets is to sprint as fast as you possibly can. No pacing – just SMASH them.