Strength:
Front Squat:
Every 2:30 × 4 Sets
8 @ 65 %
8 @ 70 %
6 @ 75 %
6 @ 75 %+
% of Front Squat
WOD:
“Here’s Johnny “
5 Rounds for Time
8 Thrusters
12 Pull Ups
14 Box Jump Overs
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Score = Time
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Level 2:
5 Rounds for Time
8 Thrusters
8 Pull Ups
12 Box Jump Overs
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
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Level 1:
5 Rounds for Time
8 Thrusters
12 Jumping Pull-Ups
14 Box Step-Overs
Barbell: 45/35lb, 20/15kg
Box Height: 24/20in
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Comp:
5 Rounds for Time
8 Thrusters
12 Chest to Bar Pull Ups
14 Box Jump Overs
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in