Warm Up –

2 Sets – 5min CAP

Broomstick Good Morning x 10

Overhead Squat x 10

External Rotation Hold x 30s Ea

Squat Hold x 30s

Lower Body Strength X 14min

Health – A1 – Front Squat x 6 – 8

Performance – A1 – Front Squat x 3 (90%)

A2 – Box Jumps x 6

Rest as needed or 60 to 120s

Finisher –

6 Rounds For Time – 15min CAP

15 x KB Swings

15 x Front Squats

Performance –

15 x Dual DB Front Squat

Extras –

Squat Clean – 8 x 2

Increase weight each set*

12min AMRAP

15 x Hang Power Cleans – 50/35kg

50 x Dble Unders