“Fun” Friday…

Barbell complex up to a tough, but doable weight with near PERFECT knee and hip positions…



3 Cleans (Any type you like)
6 Front Rack Reverse Lunges
9 Front Squats
* 4 sets for loading trying to see if you can go unbroken for the first few sets at least and minimal break up the last few sets



2:30 clock to complete:
1:00 Heavy Object Front Hold
(Double slam balls or a heavy combo of sandbags… Try to get 50-70# of slam balls or 70-100# of sandbags)
Bike Distance AMRAP with time leftover..
REST 2:30

4 total rounds for near identical bike distances each time…

Try to make the front hold tough to complete, but doable for all four rounds without having to put the weights down and the objects CAN NOT be put on the top of your shoulders… Think more of a “hug” hold for this one…

Have fun!

Justin VanBeek

Written by: Justin VanBeek

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