Front Squat, Pioneer WOD

20 minutes
Find heavy 3 rep front squat
then, 1 max effort set @80% of 3 rep
Last week of this rep scheme.

4 rounds, each for time
20 meter sled sprint 25/0
10 tire flips
100 meter farmer carry 53/35

Rest 2 min between rounds

AWOD


20 minutes
Find heavy clean + hang clean + front squat
then, 1 max effort set of hang cleans @ 80% of complex
Last week of this complex.

4 rounds, each for time
20 meter sled sprint 25/0
10 tire flips
100 meter farmer carry 53/35

Rest 2 min between rounds

Accessory work:
Bulgarian split squat
3x10 (3 sets each leg)