Workout:
Front Squat w/ pause at the bottom
6 x 4
Build up in weight
Metcon:
3 Rounds
60 Double unders (If you still don’t have double unders you can do 75 singles instead while wearing underwear on your head. These may be your underwear or a pair of someone else’s)
20 Alternating DB Snatch @50/35
200 Run
10 Shoulder Rack Lunges (5 ea side)
20 Pull ups