STRENGTH: (15min)

Front Squat
4 sets of 5 at 70%

WOD:

#fire alarm (22 min Cap)

3 Rounds of Bergeron Beep Test* 

*BBT = 7 Thrusters (75/55), 7 Pull-ups/Ring Row, 7 Burpees

50/40 Cal Row or 800m Run

3 Rounds Bergeron Beep Test

*BBT = 7 Thrusters (75/55), 7 Pull-ups/Ring Row, 7 Burpees

50/40 Cal Row or 800m Run

3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7 Pull-ups/Ring Row, 7 Burpees

OPTIONAL OLY STRENGTH:

Clean

60%/3+1 (Squat clean, squat clean, squat clean + jerk)
65%/3+1
70%/3+1
(75%/3+1) 3 sets