Wednesday: Strength + Metcon

PM: Session 1
Objective: Strength + Metcon
Warm up: ROM drills, barbell complex

Then: Front squat
3 x 135#
3 x 155#
3 x 185#
3 x 205#
3 x 225#

Then: 15-12-9-6-3
Thrusters (40# db's)
Burpees
Russian twists (45# plate)

(9:00)

Then: Cool down

Notes:
Front squat is still weak coming out of the hole. Work capacity has decreased while endurance has increased during this cycle, which I expected. 45 min in gym.