18 Oct 2024

A. Every 2:30 for 12:30 (5 Sets): Front Squat
Set1-4: 5 Reps
Set5: 5+ Reps at Set4 Weight

B. Every 3 minutes for 21 minutes (7 Sets): 2 Power Cleans + 2 Thrusters
Increase the loading in as many sets as possible.

C. Recovery
200m Walk
30s Foam Roll Quads (each)

Scores = Set5 Weight; Set5 Reps; Part B Heaviest