Warm Up: – AMRAC 8
100 DU/300 SU
20 jumping squats
6 box jump overs
Strength: – Front Squat: 8-6-4-2-1
Start @ 60% bodyweight (sc: 45-50%)
Increase each set by 15%
Upon completion of all sets, start over +10lbs
Repeat until failure of a set
WOD: – AMRAP 20
185lb Hang clean , 3 reps
Ring dips, 6 reps
Box jumps. 9 reps
DU, 27 reps
