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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*

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