Strength
Front Squat 5×3 @ 95% Rest 2min
Jerk Balance 5×1 75, 80, 85, 90, 92% of Jerk Rest 90sec
Shankle Complex (1 Dead Lift – 3 Hang Pulls – 1 Hang Squat Clean – 2 Jerks) 3×1 Climb to the top end of Moderate ~80% Rest 90sec
-THEN-
Conditioning
12min AMRAP
12 Burpees
12 Box Jumps 24/20
12 Squat Jumps 45/35
Mid Line
Hold the Bottom of a Squat for a total time of 10min
*No rounded backs or dirty toilet seat squats*