Essentials:
A.
3 Sets
Frankenstein Front Squat x 10-12 reps
Build in weight each set
On the 4min Marks
B.
14min AMRAP
Single Unders x 100 reps
Double Kettlebell Front Squat x 10 reps
Fitness:
A.
3 Sets
Frankenstein Front Squat x 10-12 reps
Build in weight each set
On the 4min Marks
B.
14min AMRAP
Double Unders x 50 reps
Squat Clean x 7 reps 85%
RX+: DU x 100 reps / Sq. Clean 205/155
Performance:
A.
3 Sets
Bottom Up Front Squat x 10-12 reps
Build in weight each set
On the 4min Marks
B.
14min AMRAP
Double Unders x 100 reps
Squat Clean x 7 reps 245/170