Congratulations to shirt off John for his new front squat record. 300lbs!
Melissa did a fantastic job setting her new pr at 155 lbs! Way to go!
Friday we warmed up with a kettlebell complex and then focused on the front squat for strength.
Strength
two warm-up sets
then
5x3
front squats
Workout was:
3 rounds
row 250 meters
15 heavy med ball cleans
sprint to the corner and back
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