WARM UP:

400m run

plyos for squats

SKILL:

8 minutes to build to a heavy triplet front squat

then

5 minutes to complete

3 X 3 @ 80%

WOD:

15 EMOM:

Minute 1: squat clean + front squat + jerk (135/95)
Minute 2: 12 split squats Jumps
Minute 3: 20 Ab mat sit-ups