rowing

 

Strength

Wendler Front Squat Week 3
Front Squat 1×5 at 75% 1RM Front Squat 1×3 at 85% 1RM Front Squat 1×1+ at 95% 1RM
Then
Squat Clean 1×3 at 50% 1RM Squat Clean 1×2 at 60% 1RM Squat Clean 1×2 at 70% 1RM Squat Clean 1×2 at 75% 1RM Squat Clean 1×1 at 80% 1RM Squat Clean 1×1 at 85% 1RM Squat Clean 1×1 at 90% 1RM Squat Clean 1×1 at 95% 1RM Rest 2 mins between sets.
Wod
For time:
20 Chest-to-bar Pull-ups
20 Shoulder-to-Overheads, 135/95 lbs
NaN Row Calories, 50/40 lbs, m
20 Chest-to-bar Pull-ups
20 Shoulder-to-Overheads, 135/95 lbs