Saturday

Strength
Front Squat (3-3-3-3-3)
This should be done "medium well" heavy, but not a max effort.

Metcon
Metcon (Time)
For time:
10 Power cleans 135/83
10 thrusters 135/83
8 power cleans
8 thrusters
6 power cleans
6 thrusters
4 power cleans
4 thrusters
2 power cleans
2 thrusters

The weight for the workout should be based on a medium to heavy thruster. Do not use different weights for the powerclean and thruster.