Warm up
10 minutes
10 lateral leg swings each side
20 sec handstand hold
10 alternating jumping lunges
5 lateral step ups each side
5 plate squat press out
10 eccentric ankle dorsiflexion
1 min bottom of a front squat hold(30%)
Strength
Front Squat
5 @ 70%
5 @ 75 %
5 @ 80 %
5 @ 85%
*rest 2 minutes between sets
4 x :45 Strict HSPU
*add weight vest if you can do 5 or more unbroken
WOD
For Time: 15 minutes
12 Clean and jerks
15 BURPEE box jumps
12/8 bar MU
9 Clean and Jerks
15 BURPEE box jumps
9/6 bar MU
6 Clean and Jerks
15 BURPEE box jumps
6/3 baR mu
