Complex: Squat Clean plus Front Squats
1x [ 1 Squat Clean + 3 Front Squats ]
1x [ 1 Squat Clean + 2 Front Squats ]
1x [ 1 Squat Clean + 1 Front Squat ]
1x [ 1 Squat Clean ]
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style – 4 RF/ME: Bike Cal, Row Cal and Wall Balls
4 rounds, 1 min per station, of:
Bike Calorie
Row Calorie
Wall Ball, 20/14 lbs, 10/9 ft
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.