Front Squat – Heavy Single

Then.

15 Deadlifts  155#/105#

30m Burpee Broad Jump

15 GHD Sit Ups

3 times.

Post load and time.

Coaching Tips:  Scale load and movements to match your current fitness level.  Warm up thoroughly prior to attempting any max load lifts.  Take as many warm up sets as needed to get to your max loads.  Remember, keep those elbows high and stay back on those heels when performing the front squat.  The triplet has you performing a burpee broad jump. It's a standard burpee, but instead of clapping your hands overhead, you jump in front of you as far as you can. This is done with CFEC standards in the depth of the burpee, followed by a FULL squat and explosive broad jump. It is not a lazy movement.  GHD sit up standards are that the hands must touch the floor behind your head in the down position and touch your feet at the finish.