-Warm Up-
2 rounds
5 single arm push presses with 2 sec pause at the top
10 kossack squats
5 goblet squats
10 eccentric ankle dorsiflexion
5 medball cleans
-Strength-
Work to a heavy single : Front Squat
Something like..
5-5-3-3-1-1-1-1
-WOD-
8 minute cap
20-10
Front squat
Jerk
