Trainer Warm Up 15 Min.

SKILL: Tempo Front Squats: 5 sec down 5 sec. at bottom then stand up explosively. (15 Min.)

Competition/ Fitness: 3-3-3-3-3 climbing. Use Racks. Work in teams.

WOD (Mainsite)

Bell

3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

Score: Reps. Scale weights as needed. Cannot drop the bar!!!

Competition: 85kg/60kg

Fitness: 60kg/40kg