“Summertime Magic”
3 Rounds:
300 Meter Run
10 Front Squats (165/115)

Rest 5 Minutes

3 Rounds
20 Thrusters (95/65)
20 Push Ups

WOD Guidance & Goal:
Fast and moderately heavy (5 consecutive) front squats. Then fast and light (20 unbroken) thrusters. Target 6-8 minutes for each couplet. 

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4x600m, rest :60

1) Back squat: 70%x 6 reps, 80%x 6 reps, 90%x 3 reps, 95%x 2 reps.
*Rest 10 minutes, then:
2) Front squat: 65%x 5 reps, 70%x 4 reps, 80%x 4 reps, 80%x 4 reps.