Warm-up
Hold bottom of Air Squat for 1 minute
2 Rounds
30s Side Plank each side
30s Single Arm Plank each side
30s Rest
Hold bottom of squat with bar on knee 1 minute
Front Squat Technique
Front Squat (3-3-3+)
70%
80%
90%
Add 10# to latest 1RM then use 90% to establish working weights
Metcon (Time)
5 RFT
6 Power Cleans 155/115
12 Burpee Box Jump Overs
30 Double Unders