-Warm Up-
2 rounds
10 kossack squats
8 eccentric ankle dorsiflexion
5 lateral step ups
8 single arm russian swings
20 sec table top
-Strength-
Work up to a heavy 2 rep Front Squat with a 2 second pause in the bottom
-WOD-
For time : 10 minute cap
15-12-9-6-3
Hang squat cleans
HSPU
