Strength: Tempo Front squats –
5 sets of 4 reps. Tempo(3-2-1) 3 second descent, 2 second pause below parallel, 1 second explosive ascent. Great strength builder.
WOD: 12-10-8-6-4-2
Power Cleans (155/105)
Front rack alt. lunges (same weight) (L+R=2)
Hand Release Push-ups
(18 min time cap)