SKILL: front squats every 2:30 for 15:00 (6 sets) sets 1-3: 3 reps at 85% sets 4-6: 1 rep at 90% WOD: for time: 15 power cleans 10 power cleans 5 power cleans
SKILL: weighted box jump drills with dumbbell WOD: *3 person waterfall 5 rounds: 400 meter row 20 zercher hold sandbag box step-up curb to curb dumbbell overhead walk 20 alternating over the shoulder sandbag tosses
SKILL: back box squat 10:00 to build to 1 rep max -then- 8:00 to complete: 4 reps @ 80% 6 reps @ 70% 8 reps @ 60% WOD: as far as possible in 8 min: 2 burpee 2 kettlbell swing 2 goblet squat 4, 6, 8…> *increase by 2 reps each round