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General Warm Up

Extended Warm Up: 3 Rounds
Row 250
7 Squat with plate 10#
7 Push Ups


Strength: Front Squat
7-7-5-5-3-3-1-1
65%-75%-85%-95+


WOD:
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 45-lb. dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars