Warm Up: – 3 rounds NFT
With an unloaded bar complete:
6 front squats @ 4222
6 push jerks (2 sec hold in catch)
20 situps
Skills: – EMOM 12 – alternating mins
1. 45 sec weighted planks @ 25+ / 15+
2. 12 jumping squat 180s to 45# plate
WOD: – 100 OHS for time @ :
M: 95/75/55
F: 65/45/30
