Hit all three of the following before sunday 7/14/13

A.)  back or front squat 4×9 @70%
B.)  strict press 5×5 @ 70% “Core-tight, butt-tight!”

C.) deadlift 4×5 @ 80%

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.



Every four minutes, for a total of six sets, complete:

135/95 lb Front Squats x 10 reps

400 Meter Run

Weight must be taken from the ground – no racks.

Scale to:

95/65 lb Front Squat x 10 reps

200 Meter Run

Record highest time only

* If you have recently done squats for strength, then sub KB swings x 20 reps



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