-Warm Up-
2 rounds
1 min row
10 kossack squats
5 lateral step ups
5 dumbell/plate press outs with a squat
1 min at the bottom of a front squat with 30% of their front squat weight
5 ankle eccentric dorsiflexion
-Strength-
Front Squat
4 x 3 @ 80%
Rest about 2 minutes between sets
Then
4 x :30 max effort GHD sit ups or medball sit-ups
Rest about 2 minutes
-WoD-
For time :
15 Clean and jerks 135/95
1500m Row
15 Clean and jerks 135/95
