Who doesn't love a good front rack lunge?

Strength

Every 90 sec for 10rds 1 squat snatch (Start around 50 - 60% and add 5lbs ever time you make your lift)

Fitness = clean and jerk (Start at 60% and add 5-10lbs ever time you make your lift)

Performance Metcon

AMRAP 7 minutes of:

10 Steps Front Rack Lunge 115/80

5 Hang Power Snatch 115/80

10 Toes to bar

Fitness Metcon

10 Step front rack lunge 95/65

5 Hang clean and jerk 95/65

10 Sit ups

Post rounds and reps to comments below.